Clean High Pull

Susan gets the feel for cleans!  What great improvement.  We have a long way to go, but when she first started she couldn't perform a squat!

WOD
rest 3-5 minutes between stations

Station # 1

go hardest pull up version you can do.  Kipping, dead hang, L-pull ups, or wear the 40# vest

10 pull ups; 1 push up
9 pull ups; 2 push ups

8 pull ups; 3 push ups

continue this order until

1 pull ups; 10 push ups

 

Station # 2

Clean high pull you have 10 minutes to do your heaviest set of 3

http://www.cathletics.com/exercises/videos/cleanHighPull.mov

Keep weight light enough to allow elbows to be high and try to keep bar path vertical.  Be carefull with the weight on the way down.

 

Station #3

21-15-9

row/Airdyne for calories and wall ball shots