WOD

1. Buy In
3-Position Squat Clean
Build to a Heavy Complex
*15 min CAP

2. Metcon
3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)
Working a 3-Position Squat Clean on this Weightlifting Wednesday. Those three positions are from mid-thigh, knee level, and the floor. Athletes will build to a heavy complex while still prioritizing sound movement. Not only does this allow athletes to get under some heavier weight, but also prepares them to hit all 3 positions on the squat cleans within the workout. The weight on the squat cleans should be something that athletes could complete unbroken when fresh. Burpees are lateral over the bar, with no need to stand to full extension on each rep.

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