11/18/2020

Strength

SKILL

5 SETS FOR QUALITY

3-Position Squat Clean*

*1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat

Clean

-Keep Weight Light to Moderate-

(Score is Weight)

WOD

AMRAP x 5 MINUTES

7 Hang Squat Cleans RX (135/95) CFC1 (95/65) CFC2 (75/55) M(45/35)

100m Run or Row

-Rest 1:00-

AMRAP x 5 MINUTES

5 Hang Squat Cleans RX (155/105) CFC1 (115/75) CFC2 (95/65) M(75/55)

100m Run

-Rest 1:00-

AMRAP x 5 MINUTES

Max Hang Squat Cleans RX (155/105) CFC1 (115/75) CFC 2(95/65) M(75/55)*

*Every time you drop the bar perform 5 Up-Down Over the Bar. In the

first (2) AMRAPs only full rounds count toward score.

ADJUSTING

*Reps, Loading, Volume*…

Skill -- The 3-Position Clean should stay moderately light to allow athletes to focus more on the proper positions rather than the weight. The weight may get up around the workout weight, or it may not, that is dependent on the athlete and their skill level.

Hang Squat Clean -- We are looking for both weights in the workout to be something challenging, but that can be done unbroken so we want to make sure we are setting all athletes up for success...today is a great day to err on the lighter side to allow everyone to hang on for longer and get more reps in.

Run -- The 100m Run should take less than :30 to complete each round. Athletes that are not strong runners can complete

:30 of Shuttle Runs inside so they can stay close to their bar and still stay within that time frame.

*Movement Adjustments*...

Skill -- Any athletes having difficulty with the barbell for the complex can use DBs. Athletes new to the Clean can also modify their skill session to 3 High Hang Power Cleans to practice hip contact.

Hang Squat Clean -- Adjust the portion of the movement that is causing issues. If it's the Hang Clean have the athlete complete Front/ Back Squats or complete Hang Power Clean if its the Squat that is causing issues.

Run -- Adjust athletes to a :30 Cal Bike or 150m Row if an athlete cannot run today.