Wednesday, March 23, 2011

Hang Power Cleans, Rowing

Pasi on the Power Cleans.

Warmup (10’)
Skill (5’)
Rings: over and back. 
Strength (10’)
5 rounds for time:
15 Hang Power Clean [wmv][mov] 65%
500m Row [wmv][mov]
Time limit:  20 minutes
Stretching (5’)
test: receiving bottom of DB snatch: knees out, back straight.
1. roll thoracic area; arm overhead, hugs.
2. Calves, foot into wall; straight leg, bent leg.
3. wall squat, feet on wall; move hips int impingement. 
4. wall squat, back against wall, work legs in and out, then knees out.

1 comment:

  1. CW: DNF; 4 rounds +15 cleans + 144 meters. 85# cleans. Ooh, I almost made it!

    Over and back was fun on the rings.


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