WOD 9.3.14 Wednesday

A. Pause Clean (2 count at top of knee)

  • Work up to your 3rm

B. Clean Hi -Pulls

  • 3 X 3 (90% of 1 RM Clean)

C. 3 rounds for time of:

  • Run 400m
  • 9 Muscle-Ups (scale: MU prep)
  • 12 Power Snatches (115/75#)

D. 3 sets

  • 8 Pendlay Rows: heaviest possible
  • 20 Power skaters
  • rest 60secs

How to Pendlay Row:

Well, the best way to do them is to start with the bar on the floor every single rep. Your middle back will have slight bend to it. You pull the bar off the floor quickly with the arms, and by a powerful arch of your middle back. You finish by touching the bar to your upper stomach or middle stomach. At no time is there any movement of the hips or knees, no hip extension at all, all that bends is the middle back and the shoulders and elbows.
Read more: http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/

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