Strength 1
High hang clean + jerk
Heavy double
Strength 2
Deadlift
Heavy 3
Cashout WOD
For time
1 Burpee
1 DB Power clean – 50/35
2 Burpees
2 DB Power cleans
.
.
7 Burpees
7 DB Power cleans
*5 min time cap*
**A lot going on today, a lot of moving parts. I want to focus on the high hang clean as this is a new strength movement. I say new ‘strength’ movement, but we do part of it every time we do the Burgener warm up. Remember that down/up or dip/drive – the first part – purpose to create speed through the middle.. remember? That’s your starting position. That’s it, no deeper. So if you work hard with that PVC pipe to create speed, you should have a good idea how much speed and power you can generate to get the bar moving so you can pull yourself under the bar. It’s a very subtle yet powerful movement. Once you complete that, put the weight overhead with a jerk.. not a push press.
The workout has a bit of CrossFit Open flavor – short and intense. I’d rather people scale and finish fast than be capped by the cut off time.