Strength Power Speed

Posted: February 8, 2011 by Jason in WODs

15-12-9-6-3

Deadlift 225/195

Pull-ups

Burpees

This is a great example of full hip extension on the Clean.  All the power she generated from the first pull off the ground has transferred up with the bar.  Her arms will only act as guides from this point to the catch postion.  Very little arm lifting is required when Cleans are done right.  Most of the arm strength in the pull comes from the shoulders supporting the weight and the legs and hips to drive.  I saw some really good things yesterday and have full confidence you all will improve very quickly once these lifts become more routine.

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