Cleaning the bottom

Nick | 08/30/2017 | 3

We’re working on “cleaning up” the very start of our cleans today and finishing out with a bodyweight sprint.

The clean deadlifts that start our complex should look a slight bit different than a conventional deadlift.  We’re going to want to be a little more upright at the start, with our ups down a little more and our chest up a little more.  As we come up, we’re also going to want to make sure we come through a great looking hang position on our way to full hip extension.  After we practice that at regular speed for two reps we’ll hit one clean pull.  This will be pretty much the same thing, only with a “jump n’ shrug” at the top to finish it out.  This is all about the subtle differences in position from a deadlift to a clean.  Working out these deets will add major poundage to your cleans.

The WOD is just moving our body, alternating between dynamic hip opening and dynamic hip closing.  We’re using something that’s typically looked at as a scale for the “Rx” version, though some say it’s harder than the original…

STR:

2 Clean Deadlifts +

1 Clean Pull

WOD:

8 rounds

50′ burpee broad jumps

8 knees to elbows

*16 minute cap