20121205

The correct recieve position of a clean.

“A thorough warm up will improve performance through the following mechanisms:

• Increased rate and strength of muscle contraction
• Increased muscle coordination through related movements
• Increased metabolic rate
• Increased efficiency of the neuromuscular system
• Increased work capacity
• Improve cardiovascular and respiratory efficiency, e.g., the adaptation of the heart to exercise stress is improved and likewise oxygen delivery to working muscles is a benefit.
• Reducing the possibility of injury through increased muscle elasticity and improving the joint range of motion. This is particularly important for the development of skill efficiency in Weightlifting.
• Psychological benefits

"Filthy Fifty"
50 rep chipper of each of the following

Box Jump
Jumping Pullup
KB Swing
Lunge (25 ea leg)
K2E
Push Press @ 45/35
Back Ext
Wall Ball
Burpees
DUs