Tuesday May 2nd

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I like muscle cleans and snatches because they’re simpler to teach than the traditional oly movements, and because they’re good teaching tools depending on what you focus on. Today, we want you to use your arms as little as possible. Your arms should act as ropes or chains to help facilitate the bar up to your front position. To do that, you just have extend your hips really, really fast. And squeeze your butt really, really hard. And then slam the bar on the ground. And look your trainer right in the face. And growl.

Or just stop at the squeezing the butt part.


Dynamic Effort Lower

Muscle Cleans



Workout of the Day

800m Run

100 Kettlebell Swings (24kg/16kg)

100 Goblet Lunges (24kg/16kg)

800m Run