15.2

Oly Strength
  1. Jerk -  3 @ 70%, 3 @ 75%, 2 x 2 @ 80%, 3 x 2 @ 85%     rest 90 seconds
2A. Hang power clean (below knee) 3 x 3 @ 60% (of Clean)
2B. Heaving Snatch Balance 3 x 4 @ 65% (of Snatch)

 Goat/Engine WOD

Deconstructed Lil' Diana-Beth

15 HSPU

     rest 30 seconds

15 Power Cleans @ (155/105) or (135/95)

     rest 30 seconds

12 HSPU

     rest 30 seconds

12 Power Cleans @ (155/105) or (135/95)

     rest 30 seconds

9 HSPU

     rest 30 seconds

9 Power Cleans @ (155/105) or (135/95)

     rest 30 seconds

            Regulate yourself here, If you can BE FAST and NOT SLOW DOWN, 

            use the heavier cleanweight. If not, it is OK to use the lighter weight. 

            I want everyone to watch to first 2:45 of the video below before they do this work

WOD
Class WOD

Skill Work

In as few sets as possible:

200 double unders

Efficiency Tips
Installment #4 The Quick Clean
This will be added to the Efficiency Tips Page.
     This is a great video. Watch until 2:45. Practicing this method WILL pay off in the Open...well...actually, it will pay off in EVERY competition. Drew does this well. For some of you, it might be rough on your back to send the weight straight to the floor from the rack position. If this is a problem, pause the weight in the hang position before sending it to the floor.

     This is a good method to use when you are trying to complete quick and unbroken sets. It is good to use when it will not cause you to red-line. If you are trying to use this method with a WOD weight that quickly becomes a heavy weight, it WILL cause you to red-line. Be judicious with this technique. It is best to use it in AMRAPs, like the ones we will see in the Open.