Today’s WOD (Workout Of the Day) at Joust Strength + Fitness Ann Arbor, MI
Build to a heavy squat clean in 15 minutes
Hang Squat Clean (95/135lbs)
Box Jumps (24/30”)
Why Do This Workout?
To see how much weight we can take from the ground to our shoulders. Squatting under the bar/meeting it halfway will be the key to maximizing your fitness and ability to move a heavy weight from the floor to your shoulders, aka the squat clean.
The workout will take that same squat clean movement and will apply it in hang form under a little fatigue. Couple that with box jumps and you’ve got yourself a recipe for more functional fitness and health!
Duration and Feel: Between 5-7 minutes. Short, sweet and intense. Try to go unbroken on all sets of hang squat cleans. You should need a big breath of fresh air after this workout is complete.
Barbell Weight and box height: Build to a heavy but smooth squat clean, don’t let your technique breakdown. Go with a weight that is moderately heavy for hang squat cleans, a weight you could do 6-8 unbroken while fresh, you should be able to go unbroken on all sets today but it won’t be easy. Bump up 2-4 inches in height on box jumps from what you normally do.
Specific warm-up focus: Squat clean progression and warm-up.
Scaling Options: Lighter weight on barbell. Lower height on box jumps.
At Home Options: Work on dumbbell squat cleans for 12-15 minutes, alternating arms each repetition. Use a dumbbell for the workout and double the volume, 5 hang squat cleans each arm in round 1. Do invisible box jumps in place of box jumps