3 Rounds for Time:
50 Air Squats
10 Hang Power Cleans (115#/75#)
Amanda achieves triple extension on her clean!
Also note that she has the bar in close to the body, her hips are open before her arms bend, she is shrugging up and back, and her feet are pointed down at the floor in her slight vertical jump! She is ready to pull herself under and rotate her elbows around the bar and catch it in the rack position with elbows up. Outstanding! Triple extension is the full extension of hips/ankles/knees. It is the key to power and explosiveness and is vital to the clean. In fact it is vital in weightlifting and Olympic Lifting movements like the Snatch and Clean. If you want to be powerful and move faster at most movements from barbell lifts to burpees to box jumps to sprinting, then visit the link above and train yourself to open your hips, achieve triple extension and get fast and explosive. Oh and be patient, it’s not instant success.
Day 21 of the Burpee Challenge. Get them done if you missed class today!
Congrats to Jana and Amanda for getting double-unders this evening after the WOD. They shocked themselves! Also Eli set a pull-up PR the other day with 13. It’s good to see so many of you quietly working on your weaknesses here and there both pre and post WOD. Don’t think we don’t see you. In fact we love it.
Last but not least, Jorge visited two different boxes in Montana last week and CF Montana almost didn’t let him leave!