Odd – 3 front squats
Even – 6 back squats
63% of 3RM BACK SQUAT
2 Clean Pulls
2 Hang Clean High Pulls – Video
2 Tall Cleans – Video
Percentages based off estimated 1RM Squat Clean:
Set #1 – 30%
Set #2 – 35%
Sets #3+4 – 40%
In the clean pull, our main focus will be positions off the ground. Maintaining lat engagement throughout to keep the bar close, we are looking to squeeze the bar off the floor (versus yank). This movement finishes with an aggressive extension of the hips, but our arms stay long and relaxed. There is no pulling or bending of the elbows.
Hang Clean High Pull
We do bend the elbows here. Lowering the bar to the top of the knee, we’ll extend through our jumping position and bring the bar high. Aim for heart level, with elbows high to the outside. Aim here is to keep the bar as close as we can to the body. Rotate the knuckles forward and down (hide your knuckles from your eyesight) so that we can find the proper positions.
Finishing the complex with two tall cleans, this movement is the “snatch balance” to the clean. Standing at full extension, the movement starts with a shrug at the shoulders to create a bit of weightlessness (it’s intended to not be much), followed by an immediate pull beneath the bar. Training the speed of the pull beneath, as well as the precision of our footwork from “pulling” to “receiving” stance, the tall clean refines our what is referred to as the third pull.
Pounds – 135/95
Kilos – 61/43
RX+ For Time
Pounds – 165/115
Kilos – 75/52
Alternating “On the Minute” x 10 (5 Rounds):
Minute 1 – :30s Dumbbell Close-Grip Floor Press – Video
Minute 2 – :30s Glute Bridges – Video
In today’s Body Armor, we are finishing with a push, and a “pull”.