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Barbell Club WOD, January 30, 2021

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30 Jan, 2021

BB 1.30.21

Mobility and Barbell Warm Up
Complete 5 rounds for quality of:
2 Strict High Pulls + 2 Strict Muscle Cleans + 2 Squat Muscle Cleans + 2 Tall Cleans
Hang Clean Pull + Hang Clean (Weight)
Perform the movements as a complex

1 Hang Clean Pull (no arm bend, just shrug) + 2 Hang Squat Cleans
Focus on the triple extension and timing of the arm bend (after full extension). Keep it close. Build to a heavy but perfect complex.
Clean Grip Deadlift (Complete 5 sets of 5 reps at a tempo of TX030)
Perform the Deadlift movement using a Clean grip

Don’t touch the floor. Must mimic clean technique.
Complete 3 sets of:
30 sec Ring Body Saws
5 Hip and Back Extensions