20200303

S/S/S:

High Hang Clean

3@75%

2@80%

2@85%

+ 1 Jerk at the end of ea set.

 

Sets start every 4 min

% Based on 8 Jan 1RM

Video courtesy of California Strength.

Final time hitting High Hang Cleans for this cycle before we re-test our Oly 1RMs.  Weights go up this week, so stay strong in your sets!  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. And, don’t forget every set ends with 1 Push or Split Jerk.

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:

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

Up by (3) reps each round

Anytime you pick the bar off the ground, you can squat clean into the first thruster.  Try shaking out the arms and legs during your transition time from one movement to the next.  This way, you don’t get to the next movement and waste time standing there trying to loosen things up.  Think once you get to either your bar or the pull up bar, you go right into the movement.

 

Scaling Options:

Bar weight -> 75/55 -> as needed

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar

 

Cool Down:

Couch Stretch – 2 Min per side

 

Cobra pose – 2 Min

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