WOD: Saturday, December 7, 2013

(A) Gymnastics Warm-Up (10-12 minutes)

(B) Kipping Pull-Up and Bar Muscle-Up Progressions and Practice (8 minutes)

  • Quality over quantity
  • End on a high note
  • Don't over do it

(C) Quad Clean Drill x2 (3 minutes)

For Parts (D)-(G), if you do not have a one rep max clean, work on technique at lighter loads. Do not do countless reps and sets, especially if form is getting worse instead of better.

(D) Clean 3-Pause Drill x3 (6 minutes)

  • Pause (1) at mid-shin
  • Pause (2) above knee (just above and not way higher)
  • Pause (3) at high thigh or hip
  • Drive hips and legs up (without re-dipping) and clean the bar

(E) Hang Power Clean (5 minutes)

  • 1x3 @ 50% of your 1 Rep Max Clean
  • 1x2 @ 60% of your 1 Rep Max Clean
  • 1x2 @ 70% of your 1 Rep Max Clean

(F) Hang Squat Clean (5 minutes)

  • 1x2 @ 75% of your 1 Rep Max Clean
  • 1x2 @ 80% of your 1 Rep Max Clean

(G) Squat Clean (9 minutes) ... at least 2 minutes rest between these sets below

  • 1 @ 80% of your 1 Rep Max Clean
  • 1 @ 85% of your 1 Rep Max Clean
  • 1 @ 90% of your 1 Rep Max Clean

(H) For time (7 minute time limit), 3 ROUNDS OF

  • 10 Cleans (Ground to Shoulder) 125/83
  • 7 Push Jerks (Shoulder to Overhead) 125/83

Nicole. Black Friday Gone Bad. Photo by Rafael Vega