S/S/S:

Clean from blocks (top of knee)

2X2@ 70%, 1X2@ 75%

Use 1RM set 15Jun

https://www.youtube.com/watch?v=QLW-Nhe-Vcw

Video courtesy of Catalyst Athletics.

Execution: The block clean should be performed identically to the clean except that the bar begins resting on blocks instead of the floor. The most common block heights are knee and below the knee.
Notes: When lifting from the blocks, the pressure on the feet prior to the bar being separated from the blocks will need to be farther back toward the heels than it would be during a lift from the floor when the barbell is at the same height, or in the starting position of a hang power clean from the same starting height.
Purpose: The block clean will force the lifter to accelerate the bar more rapidly because of the limited distance available to accelerate, and because it’s beginning from a dead stop with no prior stretch or tensioning of the lifting muscles as would occur from a hang position. This means it can be a good choice for training speed and rate of force development. It can also be used during periods of time when the loading on the back and legs needs to be reduced somewhat. Additionally, lifting from the blocks rather than from the floor reduces the loading on the back and legs, meaning that it’s less taxing on the lifter.

WOD:

5 min AMRAP of

Double-unders

1 min rest, then…

5 min AMRAP of:

-5 Pull ups

-5 Ring Dips

Scaling Options:

None for double-unders

Pull Ups – Ring rows

Ring Dips – Stationary Dips, if that won’t work, go to box dips, then bench dips

X-tra:

3 x 5 strict pull ups

LAX ball to upper back (2 min)