11.5.2013

The Hang Power Clean Sprint into the Sunset

There are three workouts for you to do in the next two weeks: Phase 1. Make sure to watch the video and read all the text for each workout.

You Must Perform WOD 10 at the same Skill Level as you completed WOD 3

5 Min Time Cap:

  • Decending Ladder of Hang Power Cleans
  • Ascending Ladder of Shuttle Sprints

Make sure to watch the video and read this entire page. All standards are the same for all divisions: Opens, Masters, and Masters +

The Rep Sequence

Round 1
10 Hang Power Cleans
20 Meter Sprint
Round 2
8 Hang Power Cleans
40 Meter Sprint
Round 3
6 Hang Power Cleans
60 Meter Sprint
Round 4
4 Hang Power Cleans
80 Meter Sprint
Round 5
2 Hang Power Cleans
100 Meter Sprint
 

Movement Details – Men

Level III (3)
135 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level II (2)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level I (1)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Movement Details – Women

Level III (3)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level II (2)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level I (1)
45 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Movement Standards

Hang Power Clean
The Barbell begins on the ground. The athlete must first stand all the way up to full hip and knee extension before starting the first rep. In order for a rep to count the athlete must receive the barbell above parallel in a partial squat, while both elbows clearly clear the bar, before standing all the way up to full hip and leg extension before proceeding into the next rep. If you drop the barbell at any time before the desired rep count you must then repeat the first step of dead lifting the bar up before continuing on. Touch and go is permitted.
10 Meter Shuttle Sprint
The athlete must start from behind the first measured out line. He or she must then sprint across the opposing line. Both feet must clearly cross the line as well as a two handed touch must take place to the line each turn.
Post WOD Shenanigans
Learning the Kipping/butterfly pullup



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