WOD Blog
 | Fri, Jun 11 2021 |  |
| Fri Jun 11 2021 Deadlift | Fri Jun 11 2021 5 rep max Strict Press | Squeaky Clean |
Fri Jun 11 2021 5 rep max Strict Press
(Weight)
Strict Press
5 rep max
| Clint | 155 Rx | | | Travis | 145 Rx | | | Tyson | 135 Rx | | | Kevin M | 135 Rx | | | Caleb Mo | 115 Rx | | | Payton | 115 Rx | | | Lori | 100 Rx | | | Mark E | 95 Rx | | | Scott Ande | 95 Rx | | | Kelila | 90 Rx | | | Stacie | 70 Rx | | | Carmen | 60 Rx | |
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Squeaky Clean
(Time)
'Squeaky Clean'
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell - RX+155/105 RX 135/95 55+95/65
Strategy
THE BIG TAKEAWAYS
1. The run is the one place we are unloaded in this workout. Let's use this as a recovery each round. We'll be tempted to come out the gate fast but this is one is all about the barbell. Gunning the first run will only cause us to need more breaks on the barbell.
2. Steady singles will probably be the best strategy for the power cleans. We want to be able to hold on for 1-2 sets on the hang squat cleans so let's save the legs for those.
3. If you feel good after the hang squat cleans and want to hold on for sets on the regular squat cleans, you definitely can. Let's see how we feel and either go 2-3 small sets or quick singles.
4. In a 3 round workout we always want to treat round 1 as the buy-in, round 2 as the REAL workout, and round 3 as the home run finish.
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