1/27/2012 WOD



60% x 5, 65% x 5, 70% x 5


7 Rounds For Time:

3 Squat Cleans (BW)

9 KB Swings

12 AB Mat Sit ups

 Finish the week STRONG!

 The idea behind this WOD is to do a heavy squat clean (BW at Bodyweight).  If you are having trouble with the technique then we will scale the weight so that you can properly perform the squat cleans.  Please watch this DEMO if you have a chance as Jon Gilson from Again Faster gives an in depth breakdown of all the components of a proper squat clean.  We will hit these progressions in class and it is also something you can do at home or on your own.

The Squat Clean from Again Faster on Vimeo.