Clean Tech Day. Focus on the tight set up, then get to the ‘finish’ otherwise known as the triple extension. Open the hip, knee and ankle in order to get enough momentum and elevation on the barbell in order to execute the ‘third pull’. This is when you’re on you way down to receive the clean, which you will then stand up with ease because you’re all such squatting beasts these days.

Strength

E 2 M 5 R

1 CG DL + 1 HPC + 1 HSC + FS + PJ

*Build

**Aim to keep the bar off the ground

WOD

” 17.2 ”

AMRAP 12:
15 m Dumbbell Walking Lunge (2 x 22.5/2 x 15 kg)
16 Toes To Bar
8 Dumbbell Power Clean
15 m Dumbbell Walking Lunge
16 T2B
​​​​​​​8 Dumbbell Power Clean
15 m Dumbbell Walking Lunge
16 Bar Muscle Up
​​​​​​​8 Dumbbell Power Clean
15 m Dumbbell Walking Lunge
16 Bar Muscle Up
​​​​​​​8 Dumbbell Power Clean