3 rounds for time:
5 Power clean (75% of 1RM)
50 Double unders
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| AM Results |
5 Power clean (75% of 1RM)
50 Double unders
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Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)
A quick one today, by design. Trainers, help spot check PC form with light weights before Go time, assist in selecting the right load, and be generous with cues during the WOD. Controlled first pull, keep the bar close, straight arms through the shrug, full extension, fast elbows...
Spend any extra time on focused mobility work or light gymnastic skill work. Some light sets of opposing work on the GHD (situps, hip extensions) or handstand holds would be solid choices. And if you didn't do DU on today's WOD, spend some time working on those.
Training Resources.
- "Teaching the Power Clean" - down and dirty exercise description from the Burgeners.
- "The Power Clean" - old article by Rippetoe. A meandering read that discusses the merits/purpose of the power clean and finishes with some good teaching points. If you can't access the link, it means you haven't signed up for your FREE CF Journal account. C'mon, man!
- And, two double under videos that you've probably seen before. A short one from Chris Spealler, and another detailed one from Again Faster. Vids are good, but the only thing that is going to make it click is practice. And more practice.