05.02.2016 High Hang Clean + Clean, Row, KBS and Goblet Squats

STRENGTH:

15:00 Working Window to establish heavy complex of the following

High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today. (start around 50-60% - increase load to nothing more than 70%)

Execution
Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk, then quickly and aggressively transition in the bottom of the dip and extend the hips and knees together to finish the pull of the clean, completing the rest of the lift as you would for any clean. Be sure your feet remain flat as you dip and drive hard through the floor with your legs. This lift is meant to be done with an elastic dip and drive—there should be no pause in the bottom of the dip. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.
Purpose
The primary purpose of this exercise is to train the leg drive of the clean extension for lifters who are overly reliant on hip extension to the detriment of adequate leg extension. These lifters will typically reach the hips too far forward through the bar and not get enough upward force into the bar. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second and third pulls, and to focus on proper arm mechanics in the pull under (i.e. elbows high and to the sides). -  Greg Everett

METCON:

For time:

Row 1000 Meters

60 Kettlebell Swings 1.5/1.0

30 Goblet Squats 1.5/1.0

Run 400 Meters

16:00 Time Cap