clean deadlift

24 Mar 2019 - WOD

WORKOUT OF THE DAY

At 00:00, complete for time:
2000m Row
* One athlete rows, whilst the other holds two kettlebells in front rack position
* Switch as needed

When the running clock reaches 10:00, complete for time:
800m (together)
120 Kettlebell swings
* One athlete performs swings, whilst the other holds a ring plank
* Switch as needed

When the running clock reaches 20:00, complete for time:
800m Run (together)
120 push-ups
* One athlete performs push-ups, whilst the other holds a handstand hold
* Switch as needed

Specialist Sunday

A) Skill Focus
Every minute, for 9 minutes, alternate between:
3 Snatch push press (behind the neck)
3 Muscle snatch
3 Snatch pull-under
* Focus on a strong lockout and speed under the bar

B) Snatch
Build to a heavy double for the day, each with 3 second pause at the knee:

C) Snatch balance
Every minute for 10 minutes perform 1 rep

Barbelles Lifting Class

A) Clean Deadlift: 5 x 3

B) Pull Up Variation: 3 x 6

C) 3 Rounds for Quality

10 Push Ups (deficit if possible)
10 Landmine Rotations (each side)
10 Heavy Russian Kettlebell Swings

13 Jan 2016 – WOD

We all kinda miss Yang's stache.... 

WORKOUT OF THE DAY

A) Conditioning

7 minute AMRAP:
12 Power Snatch (42.5/30 kg)
12 Wall Ball (9/6 kg)
12 Box jumps (24/20 in)

B) Weightlifting: Clean

B1) 5 x "Second Pull Drill” – stay under 65% of 1 rep max

- Slowly pull the bar from the below the knees (shoulders over the bar) to the pockets (torso vertical)
- Return to the above the knee position and complete a power clean

B2) Clean deadlift: 4 x 5 

04 Jan 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning

Complete as many rounds as possible in 12 minutes of:
10 Power cleans (60/40 kg)
20 Wall balls (9/6 kg)
30 Double unders

B) Weightlifting Supplemental Work: Clean

B1) 5 x "Second Pull Drill” (stay under 65% of 1 rep max)

- Slowly pull the bar from the below the knees (shoulders over the bar) to the pockets (torso vertical)
- Return to the 'above the knee' position and complete a power clean

B2) Clean deadlift: 4 x 5 

18 Aug 2015 – Clean Skill Development

Alllll the plates at this weekend's BroSesh!

WORKOUT OF THE DAY

A) Weightlifting Skill Development

A1) Clean deadlift: 5x3
A2) Clean deadlift + Hang clean: 5 x 2+1

B) Conditioning

15-12-9
Power Clean (60/40 kg)
Front Rack Lunges (60/40 kg)
Shoulder to overhead (60/40 kg)