Cleaning it up

Today was a skill day with everyone at the box working on their 'power clean'. We spent about 15-20 minutes on this as the coach (including myself in the afternoon classes) stressed 3 main points:

1) Addressing the bar so the bar is almost touching your shins and that the shins are vertical (knees aren't sticking out over the bar). This may mean your shoulders have to be in front of the bar and your legs/glutes are really activated to get to this position  This will help the bar travel in a vertical direction up your legs until just past the knees where the 2nd main point comes in.

2) There will be a distance between your pelvis and the bar, as well as an clear angle formed by this position. The point to stress is that to generate the power needed to let the bar travel from this position up to the rack is created by 'opening this angle up' or 'exploding your hips'. So the faster you increase this angle created by your legs and torso (the pelvic region) the more power will be generated to give the bar momentum to travel upwards. Match described this as a 'second jump' and will more often than not have the bar grazing your upper thighs; This is GOOD as it means your hips are opening up as you thrust the bar vertically.

3) on the way down from the rack position, it is practically the same in reverse. The elbows remain high & outside as you lower the bar down as close to the body as possible. The arms lock out as you 'catch' it with your upper thighs. From here you can guide it down to that proper address position by sending your bum backwards and guiding the bar down along your shins. From here you should be in a good position to start your next rep!

Wod:
5 round for time:
-8 power cleans (45 kg)
-9 burpee bar hops
-10 box jumps   (24")
My time= 7:29

Fairly light weights today, but this just meant you can go faster through the reps and does not make in any easier. Overall a good time, but felt this workout suited me... stick in HSPU's and it would have been a whole different story;)