Wed, 05/09/2018


Hang Squat Clean Build to Heavy Single “Under the Lights” AMRAP 8: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6 Toes to Bar 9 Hang Squat Clean (95/65) 9 Toes to Bar Up by (3) reps each round

L2 Hang Power Cleans 3 Hanging Knees or Knees to chest L1 Practice Hang Power Clean with empty bar 3 Hang MB Cleans 3 Sit Ups

Notes:

In a grippy ascending ladder workout, managing repetitions early will be important. Anytime we have a rep scheme like this, we want to treat the first three rounds as a buy-in. The workout doesn’t truly start until the round of 12’s. When to start breaking up reps will be athlete dependent. A safe place to start is the set of 9’s. With reps that are easily divisible, performing short sets of 3 with really quick breaks will allow athletes to keep moving forward. More significant than the size of the sets is the length of the rest. Short sets, short rest.

#WOD #squatclean #underthelights #amrap #toestobar

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