Tuesday 6-25-19


Warm Up

Alternating OTM x 10:
Odd – 200m Row
Even – Primer movement (see below)
Round #1 – 20 Banded Good Mornings
Round #2 – 16 GHD Sit-Ups
Round #3 – 12 Suitcase Deadlifts (6/side)
Round #4 – 8 Scap Retractions
Round #5 – 4 Deadlifts, 4 Hang Muscle Cleans, 4 Hang Power Cleans




Strength Complex

On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans

Set #1 – 50% of 1RM Clean
Set #2 – 55% of 1RM Clean
Sets #3+4+5 – 60% of 1RM Clean

Hang Clean Pull
This movement is a long arm throughout. With a big shrug at the top of the rep along with triple extension of the lower body, we are purely looking to find our speed through the middle.

Hang Clean High Pull
This movement builds upon the clean pull, and now finishes with a bending of the elbows. With elbows coming high to the outside, our aim here is to train our timing of the bend as well as the bar path. “Hide your knuckles” is a cue that can be helpful for keeping the bar close. Rotate the knuckles forward over the bar towards the ground which will help us find a better scarecrow position.

In terms of height, we are looking to bring the bar to about heart level. Any higher, and it can become an artificial feeling that we do not want to ingrain. Let the bar rise from the extension, and let gravity take it right back down to the hang (don’t fight the negative).

After these two movements, we can drop the bar if we feel we would benefit. To finish the set, 2 hang power cleans to confirm the bar path and movement. Weights are intended to stay on the moderate side.



Specific Primer for “WOD”
building in both weight and intensity:

5 Hang Power Cleans
4 Lateral Burpees over Bar
:30s Moderate Row


Total Time with rest 20 min

Part #1
AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Bar
27/21 Calorie Row

Rest 4:00

Part #2
AMRAP 4:00
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Bar
21/15 Calorie Row

Rest 4:00

Part #3
AMRAP 4:00
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Bar
15/12 Calorie Row


Part #1 (27’s) – A full round is 81 reps.
Part #2 (21’s) – A full round is 63 reps.
Part #3 (15’s) – A full round is 45 reps.

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