Durability
30 Second Plank March + 5 Plank Walk Outs x 3 sets – 1 min rest b/w sets
Skill/Strength
Drill & Warm Up Power Clean to WOD Weight
Watch Ahmed Abdelaziz of Egypt Power Cleaning 418 lbs. From the floor, Ahmed’s knees move backward till the barbell crosses the knee, after which point his knees move forward a bit. This allows Ahmed to use his knees and quads better at the power position. His set up is very clearly Chin Up, Chest Out, Quads ready to GO! As Ahmed raises the barbell from the floor, his shoulders and hips rise at the same speed, allowing him to keep his back angle steady. Ahmed knows how to finish like a pro with his chest facing the ceiling at the top of the clean.
WOD
20 Min AMRAP
1 Power Clean (185/125) Rx+ 225/155
1 Strict Push-Up Burpee Box Jump (24/20) Rx+ 30/24
2 Power Clean (185/125) Rx+ 225/155
2 Strict Push-Up Burpee Box Jump (24/20) Rx+ 30/24
3 Power Clean (185/125) Rx+ 225/155
3 Strict Push-Up Burpee Box Jump (24/20) Rx+ 30/24
etc. etc. etc. till the clock hits 20 min
My advice to is to (1) have zero misses on the clean (2) very clean, skillful, heavy reps. Those two goals will require anyone to SLOW DOWN. The Open is over and as far away as it will ever be. Now is the time to practice efficiency of movement.
Scores from Sunday
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