January 14, 2013
MONDAYS WOD
Ground-to-Overhead 1RM
*Barbell must travel from ground-to-shoulder then shoulder-to-overhead.
*Use whichever technique will allow you the biggest load successfully lifted.
*For ground-to-shoulder you can use, muscle clean, power clean, split clean, squat clean, deadlift-and-(any clean variation from the hang).
*For shoulder-to-overhead you can use, shoulder press, push press, push jerk, split jerk etc.
*Take as many attempts as needed within time-cap of 15 minutes.
*Although you will work up to your max, if you peak early in the time cap continue to lift at a lighter weight to practice technique.
-then-
As many rounds as possible in 10 minutes of:
10 Pull-ups
5 Front squats, 80/60kg
Post time to comments.
Check out some awesome lifting action in this vid. Can you see the technique used by the best to go ground-to-shoulder shoulder-to-overhead? It’s a clean and jerk.