STRENGTH: Deadlift + Hang Clean + Hang Clean and Jerk
To complete the complex, athletes must deadlift the bar, reaching full extension of the hips and knees with shoulders behind the bar. The athlete then can hang clean (either power or squat), again reaching full extension of the hips and knees, this time with the barbell on the shoulders with elbows in front of the bar at the top of the movement. After lowering the barbell to the hang position with arms straight, the athlete must again perform a hang clean (either power or squat), reaching full extension of the hips and knees at the top with the barbell on the shoulders and elbows in front of the bar. Finally, the athlete must perform a jerk (split jerk or push jerk), finishing with arms locked out and barbell over the center of the body when viewed from the side. Athletes may make as many attempts as they’d like within the 10-minute time frame.
WOD: 2 RFT (with a partner)
100 C. Row (total, switching every 25)
50 HSPU (total)
Back at it with the Team Series WODs. These are WODs number 7 and 6, respectively. We will have half of the class perform the strength while the other half works on the WOD and then we will flip-flop. The strength complex has a 10 M time cap, so you will have a 10 M warm-up period and 10 M to complete the complex.
While half are doing this, the other half will work the WOD. The WOD has a 20 M time cap, so that works out well…
