S/S/S:

High Hang Clean

4@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

%s Based on 8 Jan 1RM

Video courtesy of California Strength.

Third time hitting High Hang Cleans for this cycle.  Weights stay the same, but reps go up, so time per round is increased.  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:

3 Rounds:

75 Double Unders

50 Air Squats

15 Clean & Jerks (115/80)

Cleans can be Power Clean. Try to relax as much as you can in the DUs (breathe), keep a constant pace on the Air Squats (crease of the hip below the knee EVERY rep), and then attack the C&Js.

 

Scaling Options:

DUs -> As many DUs in 100 Rope Contacts* -> 75 Penguin Hops ** -> 150 Single Unders

*A rope contact means every time the rope touches the ground.  So, in a single under, there is one rope contact per rep.  In a double under, there are two rope contacts per rep.  For this scale option, your goal is to attempt as many double unders as you can in 100 rope contacts.  This is for the athlete who can get a few double unders, but is working on consistency.  If you do not have DUs at all, use one of the other scaling options.

** For Penguin Hops(video courtesy of WOD Prep

Air Squats -> to depth

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

 

Cool Down:

Calf Stretch on Rig – 2 min per side

 

Saddle Pose – 3 Min

Video courtesy of Signum CrossFit