Working the Position

Working the Position

Last Friday we performed the 3 position snatch.  Today we will do this with the clean.  The sequence we will follow is: Clean the bar from the floor, return to the hang position and take it to just above the knee, clean it,  return to the hang position and clean the bar from there.  These 3 positions will be one rep.  Stay focused on proper setup and execution.  Speed is your friend.  Do not go up in weight until you are solidly cleaning from all 3 positions.  The metcon will be fast and furious.  Do not sacrifice the good clean form you just worked on for weight in this wod.  The coaches will help you pick a weight that will challenge you and allow you to move quickly.   Use the box jump rebounding technique that we worked on last Wednesday.  This will help you to be efficient and quickly move through.  Have a good weekend!

Watch this demo video for the cleans we will be doing today.

[youtube]http://www.youtube.com/watch?v=AZeiTrcpuaE[/youtube]

Workout of the Day(WOD) 9/13/13:

3 Position Clean 1-1-1-1-1

3 Rounds for Time:

• 15 Power Cleans (135,95)
• 15 Box Jumps (24,20)

*Post 3 position clean weights to comments and metcon times.