*an important part of the clean is considered the "second pull." after beginning the lift from the floor, as you approach the knee, consider yourself a rocket and explode upward. the shrug is just as important as the hips opening up and driving forward, but try to embrace both movements simultaneously.
tj, tony:
warm up: 10:00
2 laps bear crawls
work to heavy power clean:
ryan: 185#
tony: 90#
then:
every :90 for 6:00
complete 3 power cleans
ryan @ 135#
tony @ 45# kbs
(tony added 3 burpees as well)
rest 5:00
p1: 1:00 effort on airdyne
p2: rest
7 rounds
ryan maintained over 30 calories/minute
tony maintained over 23 calories/minute
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