Warmup

Strength Skill

Squat Clean

Basics + POP

Every 1’00 x 6
1 rep Squat Clean – Build in weight

Every 1’15 x 6
1 Squat Clean + 1 Hang Squat Clean

Points of Performance

• Push your knees back as you stand the bar up from the ground, keeping the hips and shoulders rising at the same rate
• From the mid thigh, pull the bar into the body and aggressively jump, extending the hips, knees, and ankles (triple extension)
• With a big shrug of the shoulders, elbows come high and outside the bar then back around while pulling yourself under to receive the weight
• Receive the bar in a full front squat so that it rests on the shoulders with the elbows up
• The bottom of the squat is with the crease of the hip below the knee
• Drive through the heels back to a standing position
• The clean is completed when the knees and hips are fully locked out and open at the top

WOD

150 Air Squats
then 6 Rounds:
36 Double Unders
18 Barbell Hops
9 Squat Cleans, 60/40

Timecap: 18′