“180425-Class”

Hang Squat Clean / “Under the Lights” Class WOD

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  • Squat Clean then AMRAP in 8 minutes
  • 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

On this “Weightlifting Wednesday”, athletes will begin by building to a heavy single hang squat clean. This is relatively heavy for the day, not a 1RM. The focus here is movement over loading. Within the workout, athletes should choose a weight on the barbell that they are confident they could complete 20+ repetitions unbroken when fresh. If torn between two weights, the lighter is better.

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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.
Source: wodwell.com
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