03.22.2017 Tall Cleans, Dubz and Toes 2 Bar

STRENGTH:

10-12 Reps of Tall Power Clean @50% of 1 rm - 15:00 Window

Execution
Stand tall with a clean-width grip, the bar hanging at arms’ length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and turning the elbows over into the clean rack position. Attempt to get the bar secured on the shoulders as quickly as possible, although it will be near the bottom of the squat.
 
Notes
Athletes will often allow the bar to crash onto the shoulders in this exercise. It’s important to practice delivering the bar precisely and smoothly into the rack position by maintaining the grip on the bar as long as possible during the turnover, and meeting the bar with the shoulders rather than dropping out from under it.
Purpose
The tall clean can help train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover.  - Catalyst Athletics

METCON:

3 Rounds

60 Double Unders

20 Toes 2 Bar

8:00 CAP