10/18/11- Heavy Cleans!

The emphasis in this workout is developing STRENGTH and SPEED.
These are two very important aspects of fitness that will transfer over to everything else we do, whether in the pool or in the gym.
The clean is a technical movement so take the time to focus and fully prepare yourself for each effort.


Notes
- Early Group-ers that line in Battel: Meet in E-Lot (lot behind Allen and Johnson) at 6:10 if you want a ride down.
- Please wear knee-high socks for this workout!

Warmup:
Double-Under Practice
Dynamic Warmup
Jumping and Landing Practice

Strength:
Max Effort Clean!
- These are full cleans, meaning they must pass through a front squat. We are not power cleaning.

Conditioning:
5 rounds:
3 Heavy Front Squats
6 Tall Box Jumps
9 KB/DB Swings
rest 2:00