1x [ 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean ], pick load
* Every 1:30 for 7:30.
60-70% 1RM Clean & Jerk
The complex is completed unbroken!
Athletes will have to deadlift the weight up and then descend to the high hang before beginning.
Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until the complex is completed
Cuing athletes to breathe with each movement will help keep athletes as organized/strong as possible across their attempts
Smooth pull and fast hips with a solid receiving position should be the focus of this strength session. We want athletes to lift heavier but not at the expense of losing form.
Make sure athletes understand how to absorb the bar down
Push Jerk 1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
80-90% 1RM Clean & Jerk
Keep a vertical torso during the dip with elbows staying in front of the bar.
Dip should be controlled (not dropped into) with bending of the hips and knees. Once athletes sink 2-3 inches, we want a rocket ship out of the dip into the drive.
Reach triple extension (ankles, knees, hips) before punching the bar overhead while dropping underneath the bar.
Quick feet, fast hips!
Stand up into the full lockout position before absorbing the bar back down, reset and then go into the next rep.
12-9-6 reps, for time of:
Hang Squat Clean, 155/105 lbs
Burpee Chest-to-bar Pull-up
STIMULUS and GOALS
Stimulus is moderate-high intensity across this short couplet. There is no real risk for burn-out in this workout, but athletes can easily overpace and get to a place where they are forced into excessive rest. Consistent and steady pacing will keep athletes moving efficiently throughout.
Go harder than you think!