#Winning.
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Pic: Angela Clancy

Oly Strength WoD:

3-Position Power Clean

1 - 1 - 1 - 1 - 1 - 1 - 1

The Three Positions are: Floor | 1" Below Knees | 1" Above Knees

Technical "Heavy Day" on the Rooftop!
The 3-position power clean is simply 3 power cleans performed from 3 different starting positions consecutively.
We can use this to focus on the power (no pun intended) needed form the legs & hips to elevate and accelerate the bar. By having the 2nd/3rd reps go from their respective hang starting positions, this forces us then to produce more power from less leverage (& with some fatigue setting in). This can help us understand the barbells path more & also our pathway back under the bar too.
Find your feet. By that we mean your footwork should be as consistent as a Swiss watch! They start in the exact same place each time, and they will land in the same place each time. No one wants to see Bambi come to the gym!!
Go out there, move some weight, cheer your mates on to new PR's (as they will to you), and grab some high five action!! Strength Days are the best when it comes to community interaction in the class. Go talk to someone you wouldn't normally and cheer their lift on. You wouldn't believe the confidence & reassurance that someone can feel when they get little moments like that given to them.
Hold the standards. Form is priority as always.
Scale as needed.

Use those legs!!