Monday 05.16.11 - Class WOD

[Blake]

Warm Up:
3x
10 pushups
15 air squats
20 touches 8-12" above reach

The full extension of the hips that will undoubtedly occur each time
you jump 8-12" is the same full extension of the hips that should
occur during the top part of the Pull on any Clean before the knees
and hips re-bend to drop under the bar.

Hang Squat Clean x 4, 3, 2.
If you've never did Squat cleans perform this with lighter weight than
you know you can easily power clean.

Complete 10 rounds of:
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down. Guys use 40 lb DB. Gals
use 20 lb DB.*If weight is dropped, count number of drops and perform
an equal amount of burpees as a penalty.Post number of total drops and
weight of dumbbell used to comments.

[Ashley Morris-Anthony]

Does anyone remember some of the times on this one? Not sure I did it right...

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