400M jog

10 Bow to Bends

10 Cherry Pickers

10 Squat2Stands

10 Iron Cross

10 Scorpion

5 Back roll to V-sit

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, elbow rotations, Front Squats, RDLs.  Put the bar down, shake out the arms, pick the bar back up in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Clean, Hang Power Clean, High Hang Squat Clean, Hang Squat Clean


Hang Squat Clean




+ 1 Jerk at the end of ea set. Sets start every 3 min

%s based off 16-Dec 1RM

Video and description courtesy of Catalyst Athletics.

Our Clean variation this cycle will be the Hang Squat Clean.  Similar to the Hang Squat Snatch, our purpose of focusing on Hang Cleans this cycle is to develop better force production in the triple extension and to be more aggressive in pulling ourselves under the bar.

Execution: With a clean grip, lift the bar to the standing position. Lower the bar under control to the chosen hang position (most often mid-thigh, knee or right below the knee). Once reaching the hang position, initiate the clean by pushing against the floor with the legs first. Drive the legs against the floor and extend the hips aggressively, keeping the bar in close proximity to the body and bringing it into contact with the upper thigh as you reach complete extension. After extending, pick up and move your feet into your squat stance while pulling your elbows high and to the sides to move yourself down into a squat under the bar while keeping the bar and your body as close to each other as possible. Turn the elbows around and up into the clean rack position as you sit into the squat, stabilize, and recover to a standing position.


For Time:

3 Deadlifts (315/225)

200M Run

6 Deadlifts (315/225)

400M Run

9 Deadlifts (315/225)

800M Run

Time cap: 13 Min

Today’s WOD is meant to give push a little muscular and aerobic capacity in you.  Try to increase pace on the longer runs and keep tight core on the lifts.

Scaling Options:

Run -> row 250M for every 200M of running

DL weight -> 75% of 1RM

Cool Down:

Iron Cross Hold – 1 Min per side


Roll out T-spine, 3 min

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