Juiced up Teddy Bear
Warmup: 3rds
BBC increase wgt
400m run
10x dislocates
10x scorpion
1) 3rds
3x Clean Pulls
3x Front Squat
3x squat to stand
2) 5rds
5x squat clean
3x shoulder sweep
3) 8rds
6x Wallball
6x Burpee
200m sprint
Comments:
I worked in some clean pulls to help the athletes who are new to olympic style cleans. Personally I never popped the bar off the thighs until I trained with Oleg Kechko, a former Olympian from Belarus. If you ever played high school, or college, football you most likely have done power cleans, and just jerked the bar off the ground vertically. If you can power clean more than you can squat clean you most likely have strength imbalances.
Why you may ask? A true "clean" is caught as low as possible. The lower you catch it the less distance you have to raise the load from the platform. It is the same reason why every Olympian catches it so low, you can do more weight that way. If you are having trouble getting out of the hole then you need to start doing front squats.
We're doing 5x5 today to keep things a little faster and lighter. Part 3 is meant to be hit full steam, no break, no mercy. Fucking kill it with all you got.
-Jake