Stand over barbell with balls of feet positioned under bar pointing forward, hip width's apart or slightly wider. Squat down and grip bar with overhand grip slightly wider than shoulder width (thumbs length from ends of knerlings on Olympic bar). Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar.


Pull bar up off floor by extending hips and knees. As bar reaches knees, vigorously raise shoulders while keeping barbell close to thighs. When barbell passes mid-thigh, allow it to contact thighs. Jump upward, extending body. Shrug shoulders and pull barbell upward with arms, allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. Catch bar on shoulders before knees bend lower than 90°. Stand up immediately so thighs ride no lower than parallel to floor.


Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) bar from completed position (as shown). This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed. Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired).



Hook grip MUST be used by all lifters to maintain grip during clean. Do not jerk weight from loor; arise steadily then accelerate. In Power Clean, barbell is lifted from floor to shoulders. The lift is complete when feet are in line and bar is under control. The hang clean is from above the knee but below the waist to the shoulder.


WOD 042716

What book, movie or video have you seen/read recently you would recommend? Why?

Dynamic Warm-up

High Kicks, Cross High Kicks
Quad Stretch & Reach, Knee to Stomach
Walking Sampson Stretch, Inch Worms
Side Shuffle w/ Arm Swing(“moving jumping jack”)
Butt Kickers, High Knees
Skip & Reach, Backwards Skip & Reach
Single Leg Broad Jumps(alternating), Burpee Broad Jumps


Every 2 minutes, for 18 minutes:
Station 1: Muscle-Ups x 5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Station 2:
Strict Toes to Bar x 8 reps

Metcon (5 Rounds for time)

Complete as many rounds and reps as possible in 12 minutes of:
Run 400 Meters (or Row 500M)
30 Double-Unders
15 Push-Ups

Cut Season Cash Out

Tabata high knees

Out of Town WOD

12 minute AMRAP
7 Air Squats
9 Box Jumps (find anything you can jump on, even a step!)
11 Burpees


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