Friday 02.17.12

Alrighty Warrior Kings and Queens, the SQUAT clean is here (again). This is the perfect WOD to practice our flat back set-up at the bar (pull those shoulder blades together and KEEP them there), as well as practice quickly dropping under the bar to catch it in a full, low squat. It should be a matter of course by now that anytime you hear or read the word "squat" you instantly think "ass to grass, hips lower than knees". No power cleans today (catching the bar high). We're exploding the hell out of our hips and shrugging the shit out of our shoulders to get that bar to float up. Then, in the split second when everything from our knees to our hips is extended straight, we're droppin' low (just like Jen's favorite Pandora station) and whipping our elbows around like they just saw a hot man/woman walk by. The arms are always the last thing to bend because as the saying goes "when the arms bend, the power ends".

The squat clean may be one of the best all around conditioning tools we have in our arsenal, so practice using it to your advantage. It's President's Day weekend, so make our forefathers proud, Warriors!

WOD
5 Rounds for Time:
Run/Row 250 m
10 squat cleans (135/95)
10 KB swings (53/35)
10 burpees