11.6.13 "Lurong Hang Clean Sprint"

November 05, 2013

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Fitness

“Lurong Hang Power Clean Sprint”

5 Min Time Cap:

The Rep Sequence:
Round 1
10 Hang Power Cleans
20 Meter Sprint
Round 2
8 Hang Power Cleans
40 Meter Sprint
Round 3
6 Hang Power Cleans
60 Meter Sprint
Round 4
4 Hang Power Cleans
80 Meter Sprint
Round 5
2 Hang Power Cleans
100 Meter Sprint

Movement Details – Men

Level III (3)
135 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Level II (2)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Level I (1)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Movement Details – Women

Level III (3)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Level II (2)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Level I (1)
45 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Movement Standards:
Hang Power Clean
The Barbell begins on the ground. The athlete must first stand all the way up to full hip and knee extension before starting the first rep. In order for a rep to count the athlete must receive the barbell above parallel in a partial squat, while both elbows clearly clear the bar, before standing all the way up to full hip and leg extension before proceeding into the next rep. If you drop the barbell at any time before the desired rep count you must then repeat the first step of dead lifting the bar up before continuing on. Touch and go is permitted.
10 Meter Shuttle Sprint
The athlete must start from behind the first measured out line. He or she must then sprint across the opposing line. Both feet must clearly cross the line as well as a two handed touch must take place to the line each way.

Scoring:
Any 1 REP of Hang Power Cleans not completed within the 5 minute time cap will be added on as 1 additional second.
Every 10 Meter run not completed withing the 5 minute time cap will result in 5 seconds being added to the total time.
The submission page for the workout will automatically calculate your total time. You will simply need to enter in your completion time or how far you progressed before time ran out.

Notes:
This workout begins with the athlete standing tall, with barbell on the ground. Once the clock starts the athlete then has up to 5 minutes to complete as many of the 5 as rounds as quickly as possible. In order for the Hang Power Cleans to count the athlete must first Deadlift the bar up before starting the movement. If he or she fails to do so or power cleans the first rep it does not count. The athlete must then start over. At the top of the clean the athlete’s elbows must clear the bar, and he or she must stand all the way up at full hip and leg extension before proceeding into their next rep. On the 10-meter sprinting intervals if the athlete does not clearly start behind the markers and or clear the markers with both feet it is a no rep. Both hands must make contact with the line. The clock stops either when time expires or when any part of the athlete’s body crosses the finish line on the final 10 Meter increment.

Cashout:
3x1000m Row Rest 3mins

Competition
1. Strength
Banded Snatch Grip Deadlifts
10×3 on the :30 secs
2.Skills
EMOTM 7 Minutes
5 Strict HSPU (men deficit)
10 Pistols
3. “Deadly Angel”
7 Rounds
10 Over the Box Jumps (30,24)
5 Deadlifts (315,225)
200m Run
4. Recovery
15Mins Lax Ball/Roller

Comments

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  1. JoshuaJordan Reply

    3:05 L2. Improved by 1:02

  2. scott henriques Reply

    level 2 4:10 cash out 3 rounds of 1000m row 4:10,3:50,4:08

  3. CC Engine Reply

    Didn’t get to do this again. This was fun! but did a home WOD –
    100 sit ups, 100 pushups, and 100 air squats.
    13:14! good for me because when I did this in Mexico it was around 21 minutes! I didn’t really have the right stopwatch and I think I did a 110 reps of each but still I know I pushed it today at home and it felt goooooood!!
    Happy Woding everybody! 🙂

  4. Roger Reply

    First attempt at this one. 3:28 L3

  5. Kelly G Reply

    This was my first try at this 4:00 85# … I was told after I ran 20 extra meters

  6. Kelly G Reply

    ^ Gah! :/

  7. Big Sexy Reply

    1.Lurong Living Hang clean Sprint – 2:44 L3 (3 sec PR)
    2. Strength
    Banded Snatch Grip Deadlifts
    10×3 on the :30 secs (185#)
    3.Skills
    EMOTM 7 Minutes
    3-4 Strict HSPUs
    10 Pistols
    4. “Deadly Angel”
    7 Rounds
    10 Over the Box Jumps (30,24)
    5 Deadlifts (315,225)
    200m Run

    Only made it to Rnd 4 before i ate dirt on a box jump over and banged up my shin

    5. Recovery
    15Mins Lax Ball/Roller

  8. Big joe Reply

    Lurong L3 3:02 47 seconds faster 3×1000 row 3:27/3:32/3:34

  9. Adam Reply

    3:28 (95# push press). Back is starting to loosen up, but was really stiff at 5:30 AM.

  10. ChrisHibbard Reply

    2:55 @  Level 3, Slashed 1:03 off my previous time

  11. RealeDeal Reply

    3:58 with 85#.  Took :16 off my last time.  Great 6:30pm group and Cat didn’t knock anyone out of the way!

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