Jump, Shrug, Pull.

Posted: November 2, 2011 by Jason in WODs

Thursday 11/3

4-4-4-4-4
Squat Cleans
2000m Row for time

Find a weight prior to starting your sets. You will complete 5 sets of 4 reps at the same weight. This should be one fluid movement. Once your form breaks up into 2 parts (a clean and a front squat) readjust your weight or form.

The best part is the 2k row afterwards. I know you are all very excited about this.

Here is a video on how a squat clean should look. Watch her hips, and how low she catches the bar. YOUR HIPS MUST OPEN AND FULLY EXTEND BEFORE YOU SHRUG & PULL. This hip drive brings the bar up almost effortlessly. Jump (with your hips) Shrug (with your shoulders) and Pull (yourself under the bar). You must land in a full depth squat and then stand to complete one rep.  

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Comments
  1. Matt Short says:

    Great video to use as an example Erica. This is the daughter of US Olympic Lifting coach Mike Burgener, who also does the CrossFit Olympic Lifting Certifications. In other words, not just some dude telling some random girl how to squat clean in their garage.

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