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November 12, 2015

Power Clean

1-1-1-1-1

Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the bar at your shoulders and let your grip open up slightly.  As the bar gets heavier you should meet the bar at a lower elevation. If things are working correctly your last lift would be a squat clean or close to it.

WOD

5 Rounds for time

12 Knees To Elbows
15 Box Jumps 24/20″
18 Kettlebell Swings 24/16 kg

Workout notes: The knees to elbows might be an unfamiliar movement but it is great practice working on timing your kipping swing for toes-to-bar and pull-ups. The kettlebell swings and the knees to elbows will fatigue the grip when combined so choose an appropriate kettlebell weight and break up your sets on both movements.

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