Strength: Clean Complex
E2MOM X 6
3 reps: Clean Liftoff to Knee + Pause Clean
Clean pull from ground to kneecap with a one second pause, back to the floor and into a full squat clean with a three second pause in the receiving position, 3 reps every two minutes
On the strength, the focus is on position, not load. If you are struggling with holding load in the receiving position, or even getting to the receiving position, DROP WEIGHT!
LeanFit:
Alt. E2MOM X 6
18/15 Cal Row
200m Run
WOD: Boogers
AMRAP 15
25 Med Ball Squat Cleans (20/14)*
20 Push Press (95/65)
15 Toes To Bar
RX*: Medball cleans must look like a clean. We want full extension and a shrug without spinning the medball. No form = No RX today.
LF: 25 Medball Squat Cleans. 20 Medball twists, 15 Sit ups
Mobility/Recovery
Spend 10-15 minutes working on hips, quads, and lats
