WOD taken from Outlaw Crossfit programming for non competitive athletes from sometime in June.
15 min
Tall clean work - tall clean starts in the high hang with legs straight and hips fully opened. It's initiated with a shrug and pull under the bar, catching the weight in a full squat. There is no dip of the legs as in the hang clean. The point is to work the third pull (pulling yourself underneath the bar). Worked up to 115#, pretty sure this is the first time I've attempted the tall clean with any weight. Not sure what the weight should look like relative to a max clean but I imagine I could have gone up to atleast 150ish.
// remember what I said about 155# being the new 135#?
3 rounds
7 hang squat clean 155# (7; 4-3; 4-3)
21 burpees (21; 21; 21)
35 double unders (35; 35; 35)
7:34 - pretty happy with the effort, going in I figured sub 12 would be a good time, guess I was a bit off on that. Would have been happier had I done all the cleans unbroken. Funny how the movements almost mirror those in the WOD I did yesterday at a different box.
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