20221213

Warmup:

400M run

10 Bow2Bends

10 Alt Toe Touch

10 Squat2Stands

10 Iron Cross

10 Pushup to Downward Dog

10 Huggers

Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, ¼ Front Squat, ½ Front Squat, Front Squat, Hang Squat Clean, Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

High Hang Clean + Clean

4@65%

4@70%

3@75%

 +1 Split Jerk at the end of ea set.

Sets start every 4 min

% Based off 3Nov 1RM

Video courtesy of Catalyst Athletics.

Today will be our third go at our Clean complex for this cycle.  By now, you should be used to standing up with the barbell, setting your shoulders back, having tension on the bar, hinging the hip back to go into your hang position, and then VIOLENTLY opening the hips and shrugging to get that bar moving, then aggressively getting under the bar to catch at the bottom of the clean, then standing to lock out, proceeding to reset the bar on the ground then hit a successful Clean. Today our %s stay the same, but our reps go up each set, so time per set jumps to 4 min

WOD:

For Time:

21 Power Cleans (115/80)

400m Run

15 Power Cleans

400m Run

12 Power Cleans

400m Run

9 Power Cleans

400m Run

 

18 Min Time Cap

Attack the Power Cleans at a good pace, the as you run, shake out the arms so your grip is fresh for the next round.  Keep a steady pace through the run as well

Scaling Options:

Bar weight -> 95/65 -> as needed

Run -> 500M Row or 30/24 Cal Echo Bike

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Roll out T-Spine – 30 passes

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