S/S/S:

3 Position Clean

High Hang, Above Knee, Ground

5×1

Increase weight per set

Video courtesy of CrossFit Wilmington.  Just like on the 3-position Snatch, we’ll start from the high hang, then go above the knee, then from the ground.  As with the snatch, goal is to hold onto the bar through the whole cycle.  As you see in the video, you can utilize a catch at the hip crease to help with grip.

WOD:

Every Minute on the Minute for 12 Minutes

6 Toes To Bar

3 Jumping Lunges each leg

(practice landing in split jerk position)

For Toe2Bar, goal is to string the reps together unbroken each minute.  Use this practice to perfect your kip, keep better head position, try to keep feet together as much as possible.  The more we get you used to better positions for movements, the easier they will come during WODs, and you’ll find yourself stringing more reps together.

For the jumping lunges, start with feet under hips each time and then jump/drop to split jerk foot position.