Durability
Prone Running Man – 1 min AMRAP x 2 sets – 1 min rest
-Good drill to warm up the hamstrings, hips and low back while moving in and out of terminal hip extension, a position you’ll need warm and ready for today
-Stretch hip flexors while you rest
Skill/Strength
5 Clean Shrugs + 1 Hip Squat Clean x 5 sets
Start light and build as you get the hang of this complex. Go heavy if you can.
For the Clean Shrug, begin by bending the knees and hips slightly while making sure to keep the bar against the body. Quickly extend the knees and the hips, extend the body up and finally shrug the barbell up. “The clean shrug is useful for training the final aggressive extension of the legs in the pull of the clean.”
The hip clean also helps athletes add power to their final extension on the pull with the added benefit of reinforcing good position and balance during this phase of the lift.
Clean Shrugs
Hip Clean
WOD
3 Rounds
10 Squat Clean (175/125)
15 Ring Dips
Scores from Wednesday
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