7.1.24 WOD

4 Minutes to complete 2 rounds
10 Single leg Calf Raises per Leg
5 BB RDLS
5 Pause Front Squats
3 Scap Pull Ups
100m Run

Then..

Cleans
(Week 3 of 4)

Every 1:00 x 12 Sets ( 4 Rounds)
1) 3 Hang Squat Cleans Form Above the Knee – 1st Set @ 45-50%
2) 2 Hang Squat Cleans from below the knee (1 in off floor) – 1st Set @ 55-60%
3) 1 Squat Cleans from floor – 1st Set @ 65-70%

For above the knee, make sure to push the hips back to get the shoulders out over the bar. For the below the knee, with the plates floating just off the ground. Start your hinge the same way, loading your glutes and hamstrings with your shoulders over the bar. When you pass the knee on the way down, make sure to drop your hips a little bit, and not let it turn into just an RDL on the way down. These will likely feel a little bit less natural to cycle, so feel free to reset at the hips for every rep. Still, try to progress slightly in weight from last week. For the floor focus on finishing your pill to get fully extended before getting under the bar.
The goal is to build in weight each set, and to start heavier at the beginning of each wave.

Then…

HELENA (From the 2023 Crossfit Games)

3 rounds for time:
400-meter run
12 bar muscle-ups/pullups
21 dumbbell snatches 50/35 lb DB