BRUCE
Warm-up:
3 Rounds of 10 Cal Bike, 10 KB Swings, 10 T2B
Dynamic Stretch
Stength:
Clean Turnover Drills
Objective today is to improve your elbow rotation under the bar. The 1st video below will explain the two possible pivot points our arms create when doing a Clean. The second video provides 3 simple drills to help improve your elbow rotation under the bar.
Rack Delivery Drill – (10)3
Tall Muscle Clean – (10)3
Tall Clean – (5)3
WOD: FORTITUDE
For Time:
15 – 10 – 5 Reps of:
Power Cleans 135/95
Handstand Pushups
50 ABmat Sit-ups
then
15 – 10 – 5 Reps of:
Hang Power Cleans 135/95
Bar Dips
50 Abmat Sit-ups
Icing:
Get 15 good Ring Swings