Front Squat Friday is the last chance to get a big five repper in before we test our Oly lifts again on Monday and Friday of next week. The emphasis today will be bracing , staying balanced and keeping those elbows up for what can seem an age for the heavier sets. Then we strip it back down for the Big Clean Complex and focus on footwork and positioning, while adding a little more each minute.
Strength
5 x 5 Front Squat *
Rest 30 secs
5 x 5 Strict Pull Up
* building
WOD
“Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps.
Try not to drop the bar during the entire set.
Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.