“Elizabeth” aka Liz, Lizzie, Beth, Liza…..


Squat Cleans 135/85  & Ring Dips  …. though many combinations of scaled versions happened

This Workout of the Day was preceded by a strength exercise

Front Squats 5,3,3,2,1,1

By practicing our front squats we started to develop the necessary form needed to execute a proper clean, and all that shoulder mobility we did the day before came in handy when needed really get those elbows out and up! And here is something I talked with athletes about all day….

What is the difference between a snatch and a clean?

Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.
“Hang” describes where you start.
“Power” describes where you catch.
Tip o’ the hat to Keith Wittenstein

And P.S. athletes…these movements, when first introduced to them, can be frustrating, but take it from an old timer, Burgener says “paralysis by analysis”…let it flow. Don’t overthink it.

Mobility WOD