Tuesday, May 5, 2015


Spend 10 - 15 minutes working up to a heavy power clean single

5:00 Amrap
5 Pull Ups
5 power cleans (155/105)

Post WOD
400 m sled walk

Tip of the day
Name two things that will limit your ability in the power clean.  Give up?  How about elbows and feet?  Or maybe I should say elbows and lower body?  Let's start with the elbows.  If you have a slow elbow turn over, you are going to have a really hard time receiving weight in that front rack position.  The faster you fire your elbows up,  the more weight your body can receive.  Now let's talk about the more complicated lower body.  Whatever you want to call it, dropping under the bar, pulling yourself under the bar, working around the bar, etc., people struggle with it.  Remember in a power catch, you have until your hips are at 90 degrees for it to still be a power catch.  So when you work on your clean today, jump your feet apart and drop your butt under the bar.