WOD – all tracks
“Mr. Clean”
For Load:
5 sets of the complex:
1 Deadlift
1 Hang clean
1 Clean
1 Front squat
STIMULUS
Total time: 20-25 minutes
HEAVY
White Board Brief:
Complex heavy day! We saw this same complex on December 3 in the form of an EMOTM format. Today, we are going to rest longer between sets and try to get a little heavier if possible. So grab your log books out! Similar to that session, our goal is to move well today specifically when it comes to our finishing position in the clean in regards to the rack position (bar on our shoulders, loose-finger tip grip, and elbows high). All three movements will finish the bottom of the squat. Remember, anytime the word “clean” is written without “power” preceding it, that means we receive it in a full squat! \We will start light, then refine our mechanics as we go. There is no requirement on how much you have to lift today. If you are just starting out on your journey with these movements, use it more as a day to hammer in sound mechanics and get relatively heavy for you. If you’re an OG, maybe push the boundaries and go after something that is intimidating and we really have to think about it. Hands must stay on the bar for the entire complex!
Modifications
- Scale the load in order to be able to hold onto the bar for all three reps and also be in sound front squat receiving positions each time
- If we cannot squat due to injury, perform 2 Hang power cleans + 1 Power clean for 7 sets
- If we have a single arm injury, perform the complex with a kettlebell
- If we do not have a barbell, use a heavy sandbag for the same number, or use dumbbells / kettlebells and hold our sets across to 3-3-3-3. Hands stay on them!!