1 UB set Every :90 x6 sets
4 Hang Power Cleans
(goal weight is 70-75% of your Clean and Jerk max)
Then using the same weight:
3 rounds for time
6 Clean and Jerks
WODprep Strategy Top Tips:
The goal here is to work with a weight that’s about 70-75% of your clean and jerk max. So, start by calculating that weight and load up the barbell accordingly.
Now, we’ve got two parts to this workout. The first part involves performing one unbroken set every 90 seconds for a total of six sets. Here’s how we’ll approach each movement:
For the deadlifts, set yourself up with a strong and stable position. Keep that spine neutral, engage your core, and grab the bar just a bit wider than shoulder-width. Throughout the movement, focus on extending your hips and keeping the bar close to your body.
Moving on to the hang power cleans. Begin with the bar at mid-thigh, get a good grip, and explode with your hips and shrug as you pull the bar upward. Catch the bar in the rack position with your shoulders and elbows forward. Make sure to maintain a solid front rack position, keeping your elbows high.
Lastly, we have the shoulder-to-overhead movement. You can choose between a push press, push jerk, or split jerk based on your preference and skill level. Use your legs to generate power and transfer it to the bar. Keep that core stable and finish with a strong locked-out position overhead.
During the unbroken sets, try your best to go without breaking if you can maintain proper form and speed. But if things start to get shaky or slow down significantly, it’s okay to break the sets into smaller, manageable portions to keep the intensity up. Just remember to transition quickly between movements to maintain a smooth flow.
Once we’ve finished the unbroken sets, it’s time for the second part of the workout. We’ll do three rounds for time. First up is a 500-meter row. Approach it with a strong pull, engaging your legs, core, and arms. Find a consistent pace that you can sustain throughout all three rounds. Avoid going all-out right from the start, as we want to save some energy for the clean and jerks.
Speaking of clean and jerks, grab that same weight you used for the unbroken sets. Break down the reps into manageable sets, maintaining good form and technique. You can choose to do touch-and-go reps or reset between each rep, depending on what works best for you.
Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!
TAG: a buddy
SHARE: with a friend
COMMENT: below and let us know your score!