Today's technique video is with Doug Larson of Barbell Shrugged. The hang power clean is a great lift to develop power, speed and explosiveness. The hang power clean is the first learning progression for the clean and is what we teach to everyone when they start CrossFit.
The thruster is everyone's favorite lift (said no one ever.) Today we are working heavy thrusters. Keep your elbows high and chest up when you drive out of the bottom of your thruster. The thruster comes from the rack today.
The deadlift is unparalleled for developing pure strength. It works all of the muscles of your posterior chain (the back of your body) and demands a strong and braced core.
8 x 10 sec of work:20 sec of rest
Complete 8 rounds of one lift before moving on to the next.
Rest 2 mins
Hang Power Clean
Rest 2 mins
Use your 3 Rep Max for all movements. Today's workout is all about strength and power. Aim for 2-3 reps during each 10 sec interval.
Record your WOD on Beyond the Whiteboard.
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