WORKOUT OF THE DAY
For Load:
1 Clean Start + 1 Clean + 1 Front Squat
6 Rounds For Time:
4 BMU
5 Unbroken Hang Clean (AHAP)
200 M Run
Same set up as we saw on Monday with the snatch complex. With the clean start we have the same objective in that we want to drill the initial pull off the floor. Before the bar even moves we want to make sure we establish a high amount of tension throughout the body. Make sure we have a gradual curve in the back with the majority of tension between the shoulder blades. During the clean start we want to shift weight in the feet from mid-foot to heel. We want that bar to travel up just below the knee. And we want to make sure we maintain the same back angle throughout. Pause from 1-3 seconds below the knee. And then if good habits stick, we carry that drill right into the clean hopefully having learned to be patient. The front squat is an additional rep to build strength.
We’re three days out from Murph so consider that when deciding on your gymnastics movement. Less volume may be a good idea, or a dose of C2B’s. Go with whatever isn’t going to require a ton of energy and won’t affect Monday if you’re doing the workout. A couple workouts to consider when thinking about the correct weight. One, it has to be unbroken. That is more important than the loading of the barbell. Two, if the BMU’s are more important, go a little lighter. Three, two weeks ago we had 3 heavier hang cleans in the workout, which most everyone did unbroken. And last Friday we saw the bear which required you to hang on and cycle significantly more reps. Use the run as recovery for the other two movements.
WOD AT HOME
Every 5 Minutes, 6 Sets:
10 Burpees (no jump)
20 Sit-Ups
40 Unbroken Double-Unders
20 Sit-Ups
10 Burpees (no jump)
