Pacing is key here and athletes need to keep in mind that they need to be able to efficiently perform hang squat cleans/thrusters with the weight they choose. Athletes can complete singles with power cleans as the reps add up, but encourage athletes to go right from their last power clean to their hang squat clean. Score = total reps completed.
Strength
Zercher Box Squat: 1RM. Rest 2:00
– Take 6-8 sets and build to a 1RM.
– Use a 13-15″” Box
– Same technique as speed box squats, but does not need to be wide stance
Beg: Front Squat: 5 x 5.
WOD
Ascending Reps in 9:00 of:
1 Power Clean (135, 95)
1 Hang Squat Cleans
1 Thruster
2 Power Clean
2 Hang Squat Cleans
2 Thrusters
3 Power Cleans
3 Hang Squat Clean
3 Thrusters
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = Total Reps
Extra Credit
Banded Low to High woodchops: 3 x 10 ea.
https://youtu.be/vsigtvDxWUE?list=PLAjbIBvZkJGFAQGaF0Lx0yEaUgccGmbGt