BTC WOD 19.4.29
Clean Form & Technique
Cleans 1×6 @ 55%, 1×4 @ 65%, 2×1 @ 75%, 1×1 @ 85%, 1×1 @ 90%
Warm Up for WOD, Remember the full depth squat is implied
In 20 minutes complete as much as possible
Clean Ladder (Full Depth Squat)
Men’s Rx; 155/185/215/235/255
Women’s Rx/Men’s Sc; 105/125/135/155/175
Women’s Sc; 55/75/95/115/125
For every barbell left remaining in the Clean Ladder Stop and perform 5 burpees. If you completed the ladder, rest as long as needed and “no burpees for you”.
Rules of Engagement
Choose your “lane” no switching
Only 1 attempt at each weight
When or if you fail you are done with that round of the Clean Ladder
Full depth “Squat Clean” No power clean into a front squat, you will be judged on this, hip crease below the knee
Scoring is 2 part
- Number of Clean Ladder Rounds Completed
- The number of burpees performed. Just like Golf, you have to make the cut each day and complete the next round (of the clean ladder). Then the lowest score (number) of burpees completed wins.
Lastly, the weights have changed slightly from our normal Clean Ladder weights. This is so athletes have the chance the cease the moment and PR today! Go For It. SUBU! (Show Up and Blow Up).