Strength/Skill Development
Power clean 1.1.1 Rest 10s b/w reps. x 4 sets. Rest 2-3 min b/w sets.
Sets after warm-up should be w/in 10-20% of each other. If your heaviest is 100lbs, your first load should be 80-90lbs. If your best is 200lbs your first load should be 160-180lbs. It is not necessary to add weight each set. Work on mechanics-drop back into partial squat vs splaying legs wide & quick elbows for smooth transition into front rack. Increase when you are doing things appropriately to create sound motor patterns!
WOD
4 Rounds for time:
8 deadlifts
4 hang power cleans
2 front squats
30 double unders (Scale this number as needed to a number of reps you can complete within 1 min)
Use 60-70% of today’s best power clean NTE 155/105lbs.
Note best power clean x 3, overall time & load with any modifications.
