5 (Squat) Clean (135/95)
10 Bar-facing burpees
Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)
After yesterday's long, heavy grind, a quick W/G couplet for you. Spend any extra time working skills (PVC drills, gymnastics work, double unders...) or doing some focused mobility or mashing anywhere that needs it.
This WOD should be quick but intense -- reach deep and power through each movement, round, and rep. Goal is to go unbroken...no wasted rest time...no theatrics on transitions...no resting in the prone in between burpees...no visiting the chalk bucket for some magical pixie dust. Just hard work. It's only 3 rounds, it's only 5 cleans, 10 hopping burpees is doable. Go get it.
Scale as needed on the cleans to achieve the intent described above. Full ROM on your cleans -- hit the bottom of your squat position and drive up out of the hole with power, through the heels, to full extension. I know power cleans are easier and faster...working a little technique and making up for our recent lack of front squat work!
Training Videos.
- "Clean Demo" - standard one from the Burgeners showing proper form.
- "The Clean" - another quick demo vid with Miranda providing some coaching tips.
- "Bar-facing Burpee Demo" - should be a familiar video, did these on 10 July.