Warmup:

10 Alt Box Step ups

10 Spider-Man Lunge w/twist

10 Toe Touch in Down Dog

10 Iron Cross

8 Box Step Overs

5 Tuck Jumps

5 Box Jumps

10 Over & Backs

4 Box Jump Overs

Barbell warmup – With an empty bar, and in clean grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, front squat, high hang power clean, high hang squat clean, hang squat clean, push press, push jerk, split jerk

S/S/S:

Hang Squat Clean

On a running clock…

0:00-3:00, do 2 sets @60%

3:00-6:00, do 2 sets @65%

6:00-9:00 do 1 set @70%

Finish each set with 1 Push or Split Jerk

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Our Clean variation this cycle puts the focus on the Hang Squat Clean.  With these, your primary goal is to use that fast/violent hip extension to your advantage to move the weight and then commit to a FAST drop under the bar to catch at the bottom of a Front Squat At the end of every set, perform 1 Push or Split Jerk.  So, for set one, you would perform 2 Hang Squat Cleans and then 1 Push or Split Jerk.

WOD:

3 Rounds:

21 Snatch Grip Deadlifts (75/55)

5 Box Jumps (24″/20″)

15 Hang Power Snatch

5 Box Jump Overs

9 Overhead Squats

Time Cap: 15 Min

Video courtesy of Barbell Shrugged.

The movements in today’s WOD are meant to build on skill as they go along. Snatch DLs to Hang Power Snatch, to OH on the 21-15-9 pieces, and box jumps to box jump overs in the box pieces.

Scaling Options:

Bar weight -> 65/45 -> as needed (ELITE: 95/65)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min