SKILL

EMOM for 10 Minutes

Slow pull power clean + split jerk

Today’s workout has us practicing using some control in the first pull of the power clean as well as a little bit of split jerk technique.  Start by setting up for a clean and then pull the bar off of the floor in a controlled fashion.  Keep the bar moving slower than normal in the first part of the lift and remember to keep your hips down.  The best way to know if you are performing the lift properly is pay attention to your back angle.  The hips and shoulders should rise together until the bar passes your knees.  From that point you can aggressively open up the hips and receive the bar in a partial squat.   Reset your grip and stance to setup for the jerk if needed and start with a quick and explosive bend of the knees prior to driving your body under the bar. In the split jerk you should receive the bar in a deep lunge with your weight distributed evenly across both legs.  Recover by bringing the front foot back first and then the back foot forward second. With a heavy load overhead this will help lessen the distance you need to travel to finish the lift.

WOD

for time

1-10
Sumo deadlift high pull 95/65 lb
Burpee

Workout notes

Yesterday’s workout was in a longer time domain and today we are looking at a workout that lands in a shorter sprint style time domain. The sumo deadlift high pull should be light enough that you could complete each round in sets rather than singles.  In other words, if you’re breaking up the round of two, you went too heavy!  The rep scheme starts with one rep of each movement, then two, three, four and so on until you finish the round of ten.  There are a total of fifty-five reps of each movement in an ascending rep scheme which is a bit deceiving! You’re about halfway after you finish the round of seven with three rounds to go.  Pace yourself early on so you can keep the intensity high at the halfway point.