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Tuesday 6/10/14

We are taking Heavy weight off the ground, putting it on our shoulders, and standing up with it, aka The Clean! 


  • 20 minutes to establish a 1RM Clean


  • 3 RFT
  • KB S2OH (32/20, 24/16) x  15/15- FB & Rx must be a definitive Jerk.  Must have double knee bend and complete lockout of hips before bell can return to shoulder.  Slow down and have movement integrity.
  • Box Jumps x 15
  • Run x 200m


  • Loaded Back Extensions 4 x 8-10
  • Bar Roll-outs w/2 sec. pause in out position 4 x 8-10

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