B. Mobility
Half kneeling hip flexor stretch
3 sets of 5 reps w/ 7 sec hold contraction
C. Specific
3 sets
5 clean first pull
5 hang muscle clean
5 heaving hang squat clean
Scaling options
Beginner
Every 3 minutes for 15 minutes (5 sets)
15 Front squat @light
15 Sit-ups or V-ups
10 Burpees
Intermediate
Every 3 minutes for 15 minutes (5 sets)
15 Front squat @95/65
15 Toes to eye level or 8 TTB
15 Burpees
COMP
As written
Points of performance:
– Good morning hold: Focus on keeping a neutral back
– Wall sit: Hold in a weak angle. For example, if you know that you have trouble with the highest portion of your squat, then hold with a 135° knee angle. If you have trouble in the deep Squat, then hold at 80° or less, etc.
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5 @ 65%
3 @ 75%
1 @ 85%
Score: Heaviest weight
TC: 15mins
Scaling options
Beginner
Squat Clean
Every 3mins x 5 sets
5 x 1 clean + 1 front squat @moderate
Intermediate
As written
COMP
2 sets, each for time
1 @60%
1 @65%
1 @70%
1 @75%
1 @80%
1 @75%
1 @70%
1 @65%
Rest 3 minutes between sets