CrossFit WOD, October 26, 2022

Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"

Front Squat Skill Transfer Exercises
3-5 reps of each movement

No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)

3x High Hang Clean + 3x Hang Clean + 3x Clean

From the ground perform prescribed about of Power Cleans to Parallel Power Clean to Parallel – catching that power clean just above parallel – riding that line and not letting your hips drop below your knees, completed rep when standing all the way back up + Bring Barbell to ground perform prescribed amount of full cleans + From finished clean position lead into prescribed amount of Jerk Dips: focus on GOOD jerk technique. Perform 1 dip + Jerk replicate that exact perfect dip when you go to perform your jerk