Med Ball Madness

For this workout the medicine ball becomes your friend......take it with you everywhere you go.

The medicine ball clean is a beautiful movement when done correctly and it will do wonders at improving your cleans and power cleans without the fear of dropping the bar on yourself. Focus on full hip extension, speed through the middle and a big shoulder shrug to get elevation on the ball.....after that it is all about dropping under that ball as fast as possible to receive it in the full squat position.

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WOD

Medicine Ball Cleans

 Clapping Push ups

 reps of 10,9,8,7,6,5,4,3,2,1

after the 8 rep set- run 300 m with your medicine ball

after the 4 rep set- lunge 100 m with your medicine ball

after the 1 rep set- thruster throw your medicine ball 100m