Warmup:

10 Kickers per leg

10 Squat2Stand
10 Bow2Bends

10 Alt Toe Touch

5 Cobra to Downward Dog

10 Thoracic High Fives

 

Barbell Warmup: With an empty bar in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, power clean from mid shin, press, push press, push jerk

 

S/S/S:

Power Clean + Hang Squat Clean

4@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

Video courtesy of Jonathan Miller. Third run of our Clean Complex this strength cycle.  By now you’re used to the complex being one Power Clean, holding onto the bar and bringing it to the hang position (above the knee) and go into a Hang Squat Clean.  Remember, the goal of this is to get you not only used to depending on explosive hip extension to move the weight, but the hang squat clean will force you to get SPEED under the bar to catch it at the bottom of the Clean.  The more effective we get with that piece, the more weight you can move in a Squat Clean (less distance to cover than a Power Clean).  Our %s stay the same as last time, but the reps increase, so time per round goes up.

 

WOD:

“Gwen”

15-12-9:

Clean & Jerk

 

Score is weight used for all three unbroken sets

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set.

Rest as needed between sets.

Video courtesy of Unifyd Training.  Games Athlete, Rob Forte tackling “Gwen”. Benchmark days are always a blast!  Today’s WOD is special because for a round to count, the reps MUST be unbroken  Only Touch&Go at the bottom..  If you break anywhere during a given set, then you MUST start back at 1 on that set.  Example: I get through the round of 15 unbroken.  I rest as needed before going for the round of 12.  During the round of 12, I get to 8, and let go of the bar.  Now, I start back at the beginning of the set of 12 and try to finish it unbroken again.  If I fail again, I go back to the beginning of the set of 12 again.  So, take the needed rest between sets to ensure you have the juice to go unbroken. When picking what weight to use for this one, it should be something that will challenge you, but not be impossible.  And yes, you can pause between Clean & Jerk.  I want these unbroken, but I don’t want them sloppy 

 

Scaling Options:

N/A – Pick a weight you can do all 3 sets unbroken

 

Cool Down:

Barbell Forearm roll out – 1 Min per arm

Video courtesy of 3rd Element Fitness

 

Roll out T-Spine – 30 passes