warm-up: dynamic + 500m row / 3 rounds of: shoulder triplet-sampson stretch-10 knees to elbows-10 supermans-10 mountain climbers

WOD: 21-15-9 reps for time of:

Cleans

Push-ups

John P.          75lbs                   5:42

Jess                45lbs                    8:15

Caitlin           50lbs                   9:53

Fabio             80lbs                   6:13

Damon        20lb ball              5:10

Morey           135lb P-Clean    7:49

Brian N.          80lbs                 8:24

Paul                 75lbs                    8:09

Ted                   70lbs                    9:18

Duffy               80lbs                   6:07

Georgie           45lbs                   9:59

Speaking of Squat Cleans here is an excellent video of Jon Gilson from 

Again Faster breaking down the progressions for the squat clean.  It’s about 11 and a half minutes long but totally worth the time.

The Squat Clean from Patrick Cummings on Vimeo.

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