15 Minutes Find a Heavy Unbroken Complex of:1 Power Clean+1 Hang Power Clean Below the Knee+1 Touch-and-Go Squat Clean (can not reset on the ground)+1 Jerk
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): With us just having a lifting session today, we can spend some time warming up our positions.Once the heart rate is up from some general cardio, make sure your lats, shoulders, and arms are warmed up to receive the bar. Using banded pull-aparts, banded strict presses, and other activators will get us ready to go.Also, make sure to warm up your squat with some cossack squats and some goblet squats. Once warm, spend some time warming up the positions of the complex we have today.
Stimulus: Barbell intensity and lifting endurance
Strategy: The goal of our complex today is to hold onto the barbell for a pretty lengthy complex, while also working different variations of the clean. Make sure you’re confident and patient in your regrip and at the hip position.
- Lifting Complex Tips– We start the complex with a power clean into a hang power clean below the knee. Your reset back to the hip after your power clean needs to be smooth, so focus on having an upright torso in your regrip.For the the knee position, keep your feet driven into the floor, and balanced as you drop below the knee. Similarly, make sure you’re ready to be snappy as soon as you go for the touch and go squat clean because you don’t get an opportunity to reset. Once you stand tall from the squat clean, understand you’ve been holding onto the bar for a long time, so make sure you are set for the jerk, but don’t take too long. Breathe, brace, and drive for the last jerk.
Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!
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