Today’s WOD Hang Cleans and Lunge Complex SWOD A1. 4 x 5 Hang Cleans A2. 3 x 15 Ring Row 
WOD 10mins Minute ON/Minute Off 1 Power Clean (135/95) Lunge Lunge Lots of weight on the bar? Only one way to pull it: HARD. Right? Not really. The first pull off the ground is all about maintaining consistent position and gaining momentum into the second (more aggressive pull). As a beginning lifter, I don’t think that there is any mistake more common than pulling too fast off the ground. Speed is king in the Olympic lifts and coaches preach it from day one. There is only one issue. A bar that is moving too fast will inhibit an athlete’s ability to make an aggressive second pull. 
Reps for Score]]>
Hang Cleans and Lunge Complex
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