It sometimes takes a bit of criticism from others in the strength & conditioning world, but the med ball clean is certainly a good tool when used in conditioning pieces in order to illicit some serious BURN.
"The medicine ball is somewhat less intimidating than a bar, weighs less and seems to be more suggestive of the practical functionality of the clean than is the clean with the bar. The medicine-ball clean efficiently demonstrates to the developing athlete the critical sequence of the hip accelerating the object to maximum extension, the hip retreating toward the squat, and, finally, the hip squatting the object to full extension." —Greg Glassman (adapted)
WOD For 09-09-19:
2 Hang Power Snatches + 1 Overhead Squat:
10 Minutes to Build to a Top Set
3 Rounds For Max Reps (0:45 work per station / 0:15 rest between stations):
Hang Power Snatches @ 95/65 lbs
Med Ball Sit-ups @ 20/14 lbs
Shoulder-to-Overhead @ 95/65 lbs
Med Ball Cleans @ 20/14 lbs
(Rest 1:15 Between Rounds)
This workout is 14 total minutes, including rest periods between rounds. Your score is the total number of reps completed across all 3 rounds.