SWOD5 Sets:1 x 3-Pause Power Clean1 Power Clean
Set #1 - 50% of 1RM Power CleanSet #2 - 55% of 1RM Power CleanSets #3+4+5 - 60% of 1RM Power Clean
In the 3-Pause Power Clean, we have three separate positions we are pausing in.Pause #1 - Knee-LevelPause #2 - Mid-Thigh (Jumping Position)Pause #3 - Quarter Squat (Receiving Position)
Purpose of the pausing power clean prior to the "full speed" repetition is to confirm these crucial positions.
At knee-level, we are looking for a rigid midline with our lats engaged. Squeezing the armpits down, our lats will keep the bar close as it continues to rise. Lastly, at this position, we are looking for vertical shins.
At the jumping position, roughly at mid-thigh, we are looking for a slight bend in the knee, with our shoulders just over the bar. We are not stacking our shoulders on our hips here - we want to stay over the bar so that we can utilize our posterior chain to it's full potential.
Lastly, in the catch position, we are looking for a sound quarter squat position with the weight even distributed throughout the heel, with all 10 toes glued to the ground.
AMRAP 20:25/18 Calorie Row50 Double UndersThen:3 Rounds3 Power Cleans (135/95)6 Bar hopping Burpees9 Sit-ups
Scoring: The row double unders and 3 rounds = 1 Round. Score is Rounds + Reps