WOD: Saturday, August 16, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Clean Drills from High Hang/Power Position

  • Quad Clean Stretch
  • Clean Pulls
  • Clean High Pulls (Scarecrow)
  • Clean High Pulls (Elbows back: fixing the scarecrow)
  • Muscle Clean
  • Quad Cleans: MUSCLE, POWER, FULL SQUAT

(D) 3 Pause Clean Drills

(E) Find a 1RM Clean in 15 Minutes

(F) 4 sets of  (1 Clean @ 80-85%  of 1RM Clean + 4 Front Squats)

(G) Last set followed by 100 Russian KB Swings for time 2/1.5 pood

Elliott. Slain by Fran. Photo by Rafael Vega