Med Ball Clean + Wall Ball – Thu 9.29.16

 In W.O.D.

Strength: Front Squat 1-1-1-1-1-1

Conditioning:  AMRAP in 15:00:
– 30 Double Unders (Health: attempts)
– 10 Med. Ball Clean + Wall Ball (Performance/Fitness: 20/14# to 10′, Health: 14/10# to 10/9′)
– 5 Pull Ups (Performance: C2B, Fitness: Rx’d*, Health: “Kip and Pop” attempts**)

Double Unders:  **Health: Work on developing a controlled kip swing with a “pop” and pull towards the bar at the top.  The Kipping starts from the hands, keeping straight arms, and generating power through the shoulders. Keep your abdominals and spinal erectors engaged through full body flexion and extension (think hollow holds and superman holds), you should be able to stay long and still create speed and power in this movement. The, “pop” and pull should start with the hips, then through the shoulders and arms.

Med. Ball Cleans + Wall Ball:  Every rep starts on the ground, perform a full squat clean with the med ball.  From the bottom of the squat, explode up and straight into a Wall Ball, throwing the ball to the required height.  After catching the ball, return the ball to the floor for the next rep.  Touch and go is fine as you cycle reps

Pull Ups *Performance/Fitness:  Work on hitting your pull ups with the most minimal and controlled Kip as possible.  On the Lunges, work on good external rotation of the shoulders while holding the bars/PVC.

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