Technique: E1.5MOMx8
3 reps of
Clean first pull with 1 sec pause below knees
Transition over knee with 1 sec pause above knee
Second pull/hip open with 1 sec pause at hip pocket
High hang squat clean
1 full squat clean from ground with no pauses
Notes: Technique should be LIGHT today. Goal is to do 3 segmented cleans and feel weight/balance at each transition point. Setup/first pull should have weight slightly forward in the foot and shoulders in front of the bar with back straight and hamstrings loaded. First pause below the knees should have everything in same position as setup. Transition over the knees and shoulders should start to slowly come back and weight shifts towards the heel of the foot on the second pull/hip opening. Pause at hip pocket should have vertical torso with shoulders behind the bar, knees slightly bent, and feet flat on the ground. High hang squat clean should start with extending hips, knees, and ankles followed by a shrug then dropping below the bar to catch in a squat. Goal here should be to catch as LOW as possible in your squat in a solid receiving position. After doing 3 of these, try to put them all together with one full squat clean from the floor. Build by feel today but you should not get more than 65%.
LeanFit: E1.5MOMx8
40 Mountain Climbers
10 goblet lunges
LeanFit: Are you sure you don’t want to work technique today? Leg burn on leg burn. This should give you about 30 seconds of rest each round if you are moving consistently. If you find yourself falling behind, cut the mountain climbers down by 10 reps at a time.
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WOD: “Never Forgiven”
4RFT- 14 Min Cap
15 Overhead Squat (115/85)
12 Chest to bar Pull-ups
9 Low Hang (below the knee) Squat cleans (115/85)
FW: RWAN, Sub strict banded CHEST- to bar (not just pull-ups)
LF: Sub 15 V/Tuck Ups for Overhead Squats and 9 heavy Russian KB Swings for Low hang cleans.
Notes: Pick a weight/modification you can do each movement in 2 sets or less. Focus on keeping chest upright at the bottom of the Overhead squats and then navigating around the knee and fully extending the hips on the cleans.
