Skill: Squat Cleans 3x10 technique focused reps
4 Rounds for time.
5 Body Weight Dead lifts
10 Weighted Push Ups (45#/25#)
15 OH Step Ups (24"&45#/18"&25#)
20 Sit Ups w/ Med Ball (20#/10#)
1 Lap w/ Med Ball
Really drive up through your heels during the squat cleans. Extension in the ankle will naturally occur if we get full extension in the hips. Staying in your heels allows you to recruit from the larger muscles of the leg (hamstrings and glutes), while on the other hand if you get to your toes you become very quadriceps dominant.
Justen - 20:58 115#
Corretta - 17:23 Rx
Kaela - 20:04 105#
Tim - 22:18 Rx
Adrienne - 21:42 Rx
Abby - 12:00 (3) Rx
Ben - 22:48 Rx
Jason T. - -- Mod
Lindsay Z. - 14:30 103#
Joobin - 19:55 Row
Eric Sr. - 24:30 135#
Eddie - 24:38 Rx
Robert - 20:03 155#
Bobs - 13:06 Mod
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