Thursday 150723

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Skill

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Tall Clean + Tall Clean + Jerk

In 10:00 work to a moderate single.

Please see the post below so you know what’s up!

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WOD

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In Teams of 2 complete as many rounds as possible in 15:00:

200m Sled Pull, 90#/70# (pacer)

12 Wall Balls, 20#/14#

12 Toes-to-bar

Yep, another teamwork WOD during the week. Lucky you! For this one the sled drag will be the pacer. While #1 pulls the sled, #2 will work on the AMRAP. When #1 gets back, they’ll switch and #1 will pick up on the AMRAP where #2 left off. Score is total rounds completed.

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This is the crew that repped at the comp on Saturday. Legit showing from FoCo!

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Tuesday was the tall snatch. Today is the tall clean. Plus a tall clean. Then a jerk. Aren’t oly complexes fun?! Like Tuesday, this is listed as a skill, and because of that, technique is the priority over weight. Here’s some specifics from Catalyst Athletics:

Execution

Stand tall with a clean-width grip, the bar hanging at arms’ length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and turning the elbows over into the clean rack position. Attempt to get the bar secured on the shoulders as quickly as possible, although it will be near the bottom of the squat.

Notes

Athletes will often allow the bar to crash onto the shoulders in this exercise. It’s important to practice delivering the bar precisely and smoothly into the rack position by maintaining the grip on the bar as long as possible during the turnover, and meeting the bar with the shoulders rather than dropping out from under it.

Purpose

The tall clean can help train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover.

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Skill

WOD

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