Semi Redux

3 rounds:

800-meter Run
10 Hang Clean and Jerks @ 155/105 lbs
10 Toes to Bar

–Rest 2 minutes between rounds–

WODprep Strategy Top Tips:

Warm-up (10 minutes):  We’re taking on a similar version to the CF Semi’s Final Workout today. Make sure to warm up your run with some butt kickers and high knees, along with opening the hips and bounding with the ankles. Once warm, get to your working weight on Clean and Jerks, hit a few toes to bar. 

Stimulus: Aerobic capacity with moderate weight.

Strategy: We’re going longer and a bit more intense today. Try to aim to have that run done in 4 minutes or less. The longer rest between rounds will help facilitate that. If the run goes longer than 5 minutes, shorten the distance. The Clean and Jerks can be done in bigger sets since they are form the hang, and the toes to bar should be done in smart sets, knowing that a rest is coming.

• Clean and Jerk- Drive through your feet and keep your chest high as you pull into the bottom of your clean. Once standing tall with the bar at your shoulders, adjust if you need to, and brace for your dip. The dip should be controlled with your feet pressed into the ground and the bar connected to your body. Drive hard out of the dip into either your push or split jerk.

Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!

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