Power Cleans

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Img_2608 WOD

          3-3-3-3-3 Rep Rounds
          Increase load with each round.

Pull from the ground, catch high.  Demo video of Clean Catch Heights.
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Mike has really improved on his full hip extension, which has allowed him to PR in his Clean weight.  I would like to see him catch his weight in a more solid position with his butt back in more of a 1/4 squat, rather than the open hip chasing the femur and knees that we see here.  Mike is really fast in his shrug and extension and pulling himself under the bar, which is key to moving this kind of weight. 
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Good extension and shrug!  Buck and Donna pull a little with their arms, but have come a long way in getting that extension through the hips, knees, ankles, and shrug.
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Good catch positions.  (Elbows higher, Cullen.)
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Arms are really pulling here.  Note how straight Tara’s arms are through her pull.  She is putting height and momentum on the bar through her hips and shrug, not by pulling with her arms.  You can note this in Mike’s sequence above and in Jason’s photo in his extension.  The arms bend only when you are pulling yourself under the bar.  Arms are like ropes!

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