Hang Squat Clean
Build to Heavy Single
WOD
"Top Down"
For Time:
50 Burpees
40/30 Calorie Assault Bike
30 Hang Squat Cleans (115/80)
Coaches Notes
The Hang Squat Clean is the focus of this two part workout. Athletes will build to a heavy single in part one and choose a weight in part two that they could complete 20+ repetitions unbroken when fresh. Within the workout, looking to get these done in 3-4 sets. These are standard burpees that require full extension, air under the feet, and a small clap overhead. Stagger by 3-5 minutes if short on bikes. If unable to Assault Bike, complete an equal calorie alternative bike or row.
THE WHY
There are three different modes we can be in on any given day. Practice, Training, or Competition. Most professional athletes spend most of their time practicing and training, with competition reserved for sometimes just once per week, like in the NFL. While we aren’t professional athletes, we can be mindful of how we operate during our workouts. If we’re looking at others scores and looking to beat them every day, we are competing every day. If we’re focused on working hard to get better and moving well, we’re training. If we’re highly focused in low intensity environment, we’re practicing. Athletes can ask themselves where they spend most of their time. Most of the improvements take place in the practice and training zones, where competition mode is reserved for those special occasions, maybe a few times per month where we turn the brain off and go during a benchmark or repeat workout. Below is a snapshot of what each zone looks like.