From left to right you see the bar at mid thigh, through the pull, to the receiving position in the front rack with a quarter squat. Begin upright with "open" hips and end the same way, and that is the entire range of motion for a hang power clean.
SWOD: Hang Power Cleans:
- 3 reps on the minute for at 75-85% of 1rm power clean (5 burpees after the metcon for every round not completed.
Metcon: AMRAP in of: "The Bear" (Use 1/3 of your weight from the SWOD or an empty bar, whichever is higher)
One rep of The Bear is:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Behind the Neck Push Press
For the SWOD, after a good warm up, load 75-85% of your 1rm power clean on the bar. Perform 3 hang power cleans every minute on the minute for 12:00, trying not to set the bar down between reps. For every minute where 3 reps are not achieved, you will incur a 5-burpee penalty, to be paid at the end of the metcon.
In the metcon, do as many reps of "The Bear" as you can in 5:00 with 1/3 the weight you used on the SWOD. If 1/3 for you is lower than the weight of an empty bar, just use the empty bar. The weight should be light and speed (while keeping your form) should be your goal. Rest as needed, or not at all!
Post weights and rounds completed to the comments section! bc