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08.25.16

25
Aug

08.25.16

IMG_3962

Skill: clean pause pulls
purpose of pausing in different positions before pulling is to reinforce when we transition between quads to hamstrings
1. strong back- stay strong
2. constant pressure in feet until fully extended
3. shoulders in front of bar

 

4 sets clean pause pulls 1-2 reps @80-90% 1RM clean
1x pause 1″ off floor then high pull
1x below the knee then high pull
1x above the knee then high pull
1x high hang then high pull

Skill: clean lift offs 80-100+%
4 sets of 3 reps

WOD:
30 Cleans for time @75% 1RM
then 1 mile run for time- look at the map of the new route

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