Skill:
Burgener Warm up for Clean + Complex Review
Strength:
EMOM x10 - Squat Clean Complex
1x Squat Clean + 1x Low Hang Squat Clean
Low Hang = Top of Kneecap
**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging complex weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning.
WOD:
On an 11 min Clock
Part A:
3 Rounds:
24 Doubles / 48 Singles
5 Squat Cleans @40-50% / 2-3 UB Rds (115/75)
REST 2 min
Part B:
24 Doubles / 48 Singles
1 Squat Clean @60-70% / 3-5 UB Reps (165/110)...(Rd 1)
24 Doubles / 48 Singles
2 Squat Cleans
24 Doubles / 48 Singles
3 Squat Cleans and so on adding +1-rep until time expires…(Rd 3)
@Home Option:
On an 11 min Clock:
Part A:
3 Rounds:
24 Doubles / 48 Singles
6 (3R/L) Hang KB/DB Clean + Goblet Squat (30-35/20-26)
REST 2 min
Part B:
24 Doubles / 48 Singles
2 (1R/L) Hang KB/DB Clean + Goblet Squat (50-53/30-35)...(Rd 1)
24 Doubles / 48 Singles
4 (2R/L) Hang KB/DB Clean + Goblet Squat
24 Doubles / 48 Singles
6 (3R/L) Hang KB/DB Clean + Goblet Squat and so on adding +1-rep each side until time expires…(Rd 3)
NOTES: Score Completed Rounds + Reps of Part B and record Part B Squat Clean weight. Part A should be at a light to moderate weight, while Part B will be at a moderate to challenging weight. Athletes still developing these movements should stay at light to moderate loads throughout focusing on good technique.