Warm up / Preparation:
- run and skip combined for 2-3 minutes
- grapevine in 2 directions 10m each
- squat hop x 5m
- opener/closer walk x 5m each
- shoulder ROM with a partner or use wall or bands
- bar triplet: 3 good mornings – 5 pendlay row – 7 push jerks
- Any other bands, rollers, stretching you require
Strength Component: hang cleans
- warm up set of 10
- 3 x 6 @ 80-90% 5×5 / 5×3 OR testing (ask first).
- If you are not testing: 5 DB push press between sets
Workout:
Get a partner. Complete the following with ONE PARTNER WORKING AT A TIME to complete ALL reps of one exercise (alternate exercises). Run the clock the whole time, for 25:00
When you finish the first round, go back to the top with opposite partner starting.
- 15 wall ball
- 15 KB swing
- 15 sit ups
- 15 push press (75/45 caps)
- 15 tricpes dips
- 15 KB deadlifts
- 15 jump squats
At each of the marks below (running clock), perform the following:
- 5 minutes: 15 synchro burpees
- 10 minutes: run 200m together
- 15 minutes: 15 synchro pull ups (or jumping pull ups)
- 20 minutes: 15 synchro lunges
- 25 min: run 200m together
WOD credit: adapted from a version done by the crew at Crossfit Connection (Burlington, ON)
Since the beginning of the year, I have worked to get my clean a lot lower. This helps me because the lower I go, the more I work, and the more I work, the heavier I can lift.
Brett's Fitness Blog 