S/S/S:

High Hang Clean

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

Based on 8 Jan 1RM

Video courtesy of California Strength.

Our clean variation this cycle will be the High Hang Clean.  I prefer you do the squat clean version, but if technique or flexibility are limiting you, you can land in the power position, and then complete a front squat.

Setup and Execution – Deadlift the bar up to a full standing position.  Keep the torso upright, core tight.  Keep the chest over the bar.  In a controlled motion, dip to the power position, then push through the feet to VIOLENTLY extend the hips (keeping the bar close to your body), and then pull yourself under the bar to catch it at the bottom of a Front Squat

WOD:

For Time:

10 Power Cleans (135/95)

50 Air Squats

10 Front Squats (135/95)

50 Air Squats

10 Push Jerks (135/95)

50 Air Squats

10 Clusters (135/95)

 

Video courtesy of Rogue Fitness.  Quick demo on the Cluster (Squat Clean Thruster).

You have a lot of squatting in this WOD, so make sure your form stays on point throughout.  The last thing you want is to get sloppy with form as you fatigue.  Even if it means slowing the pace a small bit, do so to make sure each and every squat is perfect.

 

 

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> As needed

 

Cool Down:

Couch Stretch – 2 Min per side

 

Thread the needle pose – 1 Min per side