Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
5 deadlifts
5 hang muscle cleans
5 bent over rows
5 front squats
Mobility
Posterior chain prep for strength
Think about pulling from below normal starting position, warm-up beyond ROM
Strength
Pausing snatch grip or clean deadlift – complete 5×2 with either 100% of your 1RM snatch or 1RM clean. Either way, pause for :02 right above the knees.
Not everyone should be snatch grip deadlifting, so it is there as an option for the people who want to work on their pull strength in the snatch. Other athletes who do not care to build snatch pull strength OR cannot maintain a strong lumbar curve while pulling in such a difficult position can do a clean set up. Either way, you should be lifting off of your 1RM (snatch or clean) and pausing for :02 at the hang position. Pausing in the pull teaches you to use your lats and also serves as a way to increase time under tension, which improves overall muscle growth
The clean grip deadlift vs the conventional deadlift might not change the width of your hands, but it should change the height of your hips and angle of your shins. Going from a conventional deadlift set-up to a clean set-up. Much different pull.
WOD
“Boot Scoot”
20 min AMRAP w/your best bud
50/40 cal row
50 burpees
50/40 cals AB
50 KBS (70/53#)(53/35#)
Not a whole lot to this one. Give it 100%.
