W.O.D. Friday 8/9/19


W.O.D. Friday 8/9/19

Strength – 15 minutes

Build to a Heavy Complex of:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
*You my drop the bar after each clean pull, but must immediately get back on it to complete the complex


“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Conditioning WOD – 16 minutes

For Time:
50 Power Cleans (185/125)

*Starting at 0:00 complete 5 Toes to Bar every minute on the minute until the workout is complete


  • Two part, power clean focused workout
  • Part 1 is more of a skill complex than a strength complex
  • The complex doesn’t need to be completed touch and go, rather for quality

Workout begins with 5 toes to bar, and then they are completed at the top of each minute
Choose a variation or rep number you get done unbroken every round


  • In part 2, choose a moderate weight that you can move for quick singles within the workout
  • If you can cycle the barbell for multiple reps throughout the whole workout, its too light

Close the Gap
Our focus on the toes to bar is pressing down on the bar to close the shoulder angle. This active press down with straight arms helps athletes maintain a rhythm to their kip and create space to get the feet up the bar. A lack of upper body engagement can result in the “pendulum swing” we often see with this movement.

Movement Prep
10 Scap Pull-ups
10 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar

Movement Substitutions
Reduce Reps
Feet As High As Possible
Knees to Chest
Knees to Waist

Close the Gap
We’ll start at the hang position to emphasize closing the gap between the bar and the body. The closer that bar stays, the better control we have of it. Just like on the toes to bar, athletes can actively press down on the bar and use the lats to close the gap between the skin and the steel.

Press Through the Floor
Once we get below the knee, we can focus on a great first pull. A great first pull begins by pressing through the floor so the hips and shoulders rise together. Our clean pulls from the ground set the tone for this. Slowing down the initial pull by pressing, not ripping the bar off the floor, better allows athletes to feel if their hips and shoulders rise together.


  • Prioritize fast transitions to and from the barbell to give yourself time to accumulate reps
  • We’ll probably have about 40-45 seconds of work on the barbell each round


  • Try to get the toes to bar unbroken every round
  • It’s a fairly small number and going unbroken gives you more time on the bar


  • A couple options here:
    • Go one or two big sets at the beginning to get a big chunk out of the way, followed by single reps to finish it out
    • Go singles from the very beginning and find a steady pace to hold throughout