Squat Cleans and Push Ups

Today’s WOD  Squat Cleans and Push Ups SWOD 5 x 3 Squat Cleans (TECHNIQUE!!!) Squat cleans — or cleans —  add a speed and a coordination component to the movement, which is not used in the power clean. In order to get underneath a heavy bar, squat cleans require faster hip and elbow turnover than a power clean. They also require the athlete to get into a proper front squat position under the bar, thus putting a higher demand on speed, footwork, and hip mobility. Obviously, this adds a tremendous coordination and accuracy component to the movement as well. Making incremental changes in your technique can lead to a PR — just ask any Olympic lifter who has spent years working on this first part of the clean & jerk. If your goal is become a fitter athlete, squat cleans provide a lot of bang for the buck. A squat clean allows you to lift more weight by  pulling under the bar at lower height than a normal power clean and then receiving the bar in a full front squat position. WOD Death by Hand Release Push Ups Minute 1=5 Minute 2 = 6 Minute 12= 17 *Failure equals Wall Sits for the Remainder]]>