20190701

S/S/S:

Clean High Pull + Power Clean + Hang Squat Clean

4@65%

3@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

 

%s Based of 22May 1RM

Video courtesy of Catalyst Athletics.  Third time hitting our Clean Complex, which consists of a Clean High Pull (elbows high), returning the bar to the ground, and performing a Power Clean, then taking the bar to the hang position, and performing a Hang Squat Clean.  Hold onto the bar throughout the complex.  %s Stay the same as last time, but the reps go up, so we will give you 3 min per set this time around. Make sure you end with a Jerk at the end of each set (not end of each rep).  Watch from the 0:00-0:24 mark for the complex

WOD:

15 Min AMRAP:

10 HSPUs

10 Burpee Box Jumps (24/20)

10 Walking Lunges (per leg)

Big sticking point could be the HSPUs today.  Suggest not going until failure before you come off the wall.  Make a manageable chunk, and come off the wall, shake out the arms and go again.  This will help delay fatigue throughout the AMRAP for you.

 

Scaling Options:

HSPUs -> Pike Push Ups -> Hand Rel Push Ups (or Deficit HSPUs for Elite, 45# plate under each hand)

Box Height -> 20/16 -> as needed

 

Cool Down:

Thread the Needle (hold bottom position) – 1 Min per side

 

Pigeon Pose on box – 2 min per side

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