2 rounds of:
5 Hang cleans (bar)
5 Front squats
7 rounds of:
5 touch and go Power cleans (185 lb./115 lb.)
Rest 60-90 seconds between each round.
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The MWOD Project is posted daily by Kelly Starrett. KStar is nothing short of amazing. Check this sequence of KStar’s 136kg/300lbs clean.
Kelly is strong like an ox, but he also utilizes a very unique technique during his pull. In his early years as a world level paddler, Kelly’s right wrist has suffered a lot of irreparable damage which now prevents him from being able to turn the wrist over without considerable pain. To solve this problem, Kelly has perfected an “underhand/overhand” start and pull position. At the finish of his third pull, Kelly releases the bar to cross his right arm over to his left shoulder to secure a rack.
Amazing right? Don’t try that at home.
MWOD#10: The 500th MWOD: A lot of shoulder love for those of you with external rotation issues and get stuck with internal rotation!
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