Hang Power Cleans, Rowing

Pasi on the Power Cleans.


Buy-in

Warmup (10’)

Gymnastic warmup 2

Skill (5’)

Rings: over and back. 

Strength (10’)

• Bench Press [wmv][mov] 3 X 5

WOD

5 rounds for time:

15 Hang Power Clean [wmv][mov] 65%

500m Row [wmv][mov]

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 182/365:  Open Up Your Hips and Squat

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.