S/S/S:

High Hang Clean

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

 

Sets start every 3 min

%s Based on 8 Jan 1RM

Video courtesy of California Strength.

Second time hitting High Hang Cleans for this cycle.  %s go up a bit this week, so keep tight on the technique.  Again, 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:

“Grace”

For Time:

30 Clean & Jerks (135/95)

 

Compare to 20181029

Video courtesy of the CrossFit Games.  Good time to give a little test of our Clean & Jerk technique.  And what better test than “Grace”?!  Think of it this way, all you need to do is get through 30 reps.  Go through as FAST as you can, BUT, don’t get sloppy.  No injuries!

 

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> 75/55 -> as needed

 

Cool Down:

Barbell Shoulder Stretch – 2 min

Video courtesy of The Ready State

 

Roll out T-spine – 3 min