by  in WOD Leave a Comment

Under The Lights

HANG SQUAT CLEAN
On the Minute x 10
Hang Squat Clean

As we warm in the initial sets, the pausing hang squat clean takes place in the bottom of the receiving position (full squat). Speed to the bottom, and confirm our position there before standing, followed by a full hang squat clean to complete the set.

This is the case for the first 3 sets, where we then transition to a single hang squat clean, without a pause, for the remainder.

Set #1 – 1 Pausing HSC + 1 HSC @ 50% of 1RM Clean

Set #2 – 1 Pausing HSC + 1 HSC @ 55% of 1RM Clean

Set #3 – 1 Pausing HSC + 1 HSC @ 60% of 1RM Clean

Set #4 – 1 HSC @ 65% of 1RM Clean

Set #5 – 1 HSC @ 70% of 1RM Clean

Set #6 – 1 HSC @ 75% of 1RM Clean

Set #7 – 1 HSC @ 80% of 1RM Clean

Sets #8-10 – Build to a Heavy Hang Squat Clean for the Day.

 “UNDER THE LIGHTS”

Ascending Ladder for 8 Minutes:
3 Hang Squat Cleans (95/65), 3 Toes to Bar
6 Hang Squat Cleans (95/65), 6 Toes to Bar
9 Hang Squat Cleans (95/65), 9 Toes to Bar
Continue to add (3) repetitions to each movement until time is called.

OPEN/PERFORMACE 95/65

 FITNESS 75/55

Completing the 12’s = 60 Repetitions
Completing the 15’s = 90 Repetitions
Completing the 18’s = 126 Repetitions
Completing the 21’s = 168 Repetitions
Completing the 24’s = 216 Repetitions

 BODY ARMOR

3 Giant Sets:
12 Double KB Front Rack Step Ups, 20 (Video)
24 Glute Bridges (
Video)
Rest 2:00 between sets.

On the step-ups, our aim here is to pull with the lead leg (placed on the box), versus push. The goal here is to fire the glutes and hamstrings to bring us atop the box, rather than allowing our chest to pitch forward and push with our quads. Choosing loads that allow for not only each set of 12 to be unbroken, but to be executed with sound technique, we are free to build or hold the same weights across the three sets.

Melinda MettenUnder The Lights

LEAVE YOUR COMMENT