Some lift, a little pull


Some lift, a little pull

We’ll be learning and refining the Hang Squat Clean today (5×2)! It’s all about getting UNDER the bar as FAST as you freaking can. How fast? So fast, that if you blink, you’ll miss it. Like THIS VIDEO. You really need to watch closely. It’s milliseconds for that guy to get under the bar. I want you to try that today.

Napping for time

Write a caption for this photo in the comments

63 Responses

  1. Ginette

    WU x2
    Burgener warm up
    Hang squat cleans ×2: 15, 25, 25, 35, 40, 45

    200 m sled pull…time: 2.46 (very tough!!!!!! But fun!)

  2. Blake

    Mob / WU x 1

    Group Burg. Warmup

    Left-Arm Barbell Snatch x 3 (right wrist remains gimped)
    35 – 45 – 55

    DU Practice:
    — High Jump Singles
    — 4 consecutive DUs.
    — Wrist rotation seemed off so went to speed balls
    — Maybe in another 2 years…

    200m Sled Pull @90#
    Time: 1:55
    –Totally surprised me how tough this was.

  3. Vanessa Champion

    WU + mobility
    Group WU

    Strength Hang Squat Clean

    200m sled pull 50#

    I was excited to try the sled pull today… Then I did it… Woo that’s tiring!!

  4. Julie J

    WU + Mobility
    Group Warm Up

    Strength Hang Squat Clean x 2

    200m Sled Pull 25# (was a little worried about my calf as I pulled it last time we did sled pulls, that’s why the lower weight, but it was all good, not even a slight bit of pain in calf – full weight next time!)

    Time: 1:51

  5. Kevin


    Hang Squat Cleans x2
    135-155-175-175 (with lower landing)

    Sled pull @ 90#

    Throat is still burn-y.

    Caption: “Ready? 10 secon…ZzZZzzzZZzzzzzz”

  6. Crystal


    All that fun stuff at the beginning and then….the sled pull! Looking at the WOD for today I thought huh…shouldn’t be too bad…And then you do it! I thought for sure I was making the wall today, the puke wall that is! Had to do the couch stretch for a bit so I didn’t make the wall and the stretch consisted of don’t move, don’t talk and it will be ok.
    My throat is on fire and I sound like an old lady…Thanks Jo for the class and Amanda for the cheering and well Kevin I have a feeling you made this WOD so I have no thank you’s to you. lol 😉
    Time: 1:43 @ #50 Good Job Nooners and to those of you who it was your first big gun class today! Good luck to the rest of you today! 🙂

  7. Heather Colleen

    Holy crap.

    WU x1
    Group WU

    Strength: HPC x 2
    50-60-65-70-75 Thank you for the coaching Amanda and Jo – I *almost* got the hang of it this time… 😉

    I really love lifting classes. Really, really love. Unfortunately this one was marred by the World’s Longest Sled Pull. (Yes, I know, it could’ve been 400m..but still OMG.)

    Sled Pull/Drag/Pray/Shuffle 200m @ 50#
    Time – 1:49

  8. Julie J

    I posted this on the Greater Moncton Paleo page on Facebook, but I thought for those of you who my not be on FB and are on the Paleo Challenge…..great alternative for those who are missing their coffee cause they can’t have sugar or sweetners:

    Coconut Coffee Late


    1 cup fresh brewed coffee (preferably organic)
    1 tablespoon coconut oil
    1/4 teaspoon vanilla
    ground cinnamon or nutmeg


    Combine coffee, coconut oil and vanilla in a blender or food processor and mix on a high speed until frothy (about 20 seconds). Pour into a big mug and top with a dash of ground cinnamon or nutmeg and enjoy!

    Don’t have time for a blender? Just go ahead and stir the ingredients into the coffee. Not quite as tasty as blended, but still delicious!

  9. Jill

    Mob + WU X1
    Group WU

    Strength: Hang Squat Cleans
    2X 30-35-40-45-50

    Sled pull 200m @ 50# (HOLY CRAP.)
    Put my name on the puke wall today….Yay me. Boo sled pulls!

    Caption: "15 Minutes of boredom"

  10. Daphne-Anne

    Extra mobility
    Group warm-up
    Hang squat clean 2-2-2-2-2-2-1
    65-75-85-95-105-115-120 ( new pr for 1)

    200m sled drag
    Side note: felt like I was pulling an anchor of death metal
    Time : 2:59

  11. Debbie Mackenzie

    WU x1
    Group warm-up

    Hang Squat Clean

    200m Sled Pull @50# (does that count as my first RX?)
    Time: 1:47

    Still can’t breathe without coughing.

  12. Adam Pridham


    DU practice (5 consecutive)
    This will be a daily thing until I get at least 20 consecutive DUs. Thanks for the tips today Kevin, I can really feel them starting to come together.

    Burgener WU
    Hang Cleans
    45×4 65×4 75×2 85×2 95×4
    I could have done more weight, but I want to be able to really stick the landing before I put much more than that on the bar.

    Sled Pull 90lb 200m

    Very tough, especially on the way back up. My lungs are still burning!

  13. Robyn

    WU x 2

    Group WU <– I'm really liking those, btw!

    Hang Squat Clean @ 2 x 15-20-25-30-35

    Sled Pull @ 25# = 1:59.

    One Direction was singing "We danced all night to the best song ever…" on the radio, on the way home. I was singing, "I coughed all night, after the shortest WOD ever!"

    Fun times! 🙂

    1. Lora

      Great job Robyn. Hope you aren’t still coughing….

      Thank you for your feedback on the Group WU’s. I like them, both as a coach and as a member 🙂

  14. Jeff L

    WU X 1
    Group WU

    Burgener WU with 45# bar

    Hang Squat Cleans


    Great sharing the bar with you Chris and Brian

    *Need to work on Tall Cleans to get under bar quicker

    200m sled pull with 90# – 1:41with Frank and Mel
    200m sled pull with 45# – 1:29 with Robyn and Aidan*

    *note to self – when racing Aidan next time don’t stop to make sure he doesn’t melt the rope on the turn, Just turn and run as fast as you can cause he will beat you….again 🙂

    1. Robyn

      SO very kind of you to do a 2nd sled pull so I didn’t do it alone!

      My 25# sled felt like it was nailed to the ground on the way back, so I can’t imagine doing what you did!

    2. Jackie

      Lol, regardless if you helped him, he was gonna beat you!
      He got in the car and said “mama, that wasn’t that hard! Why is everyone saying that?”
      I have him the look and he smiled.

  15. CAM

    WU X 2

    Burgener WU with 45# bar

    Hang Squat Cleans

    115, 135, 145, 155, 165, did 135X5 just to practice getting under the bar quicker.

    200m Rx’d : 1:13
    Lungs are still burning.
    Thanks Amanda!

  16. Jeremy L

    WU x2 (butterfly pull ups to failure)

    Group WU
    Squat cleans x 2 with Jack and Frank
    Up to 145 (slow elbows need to work on these).

    Sled pull x [email protected] 90# time : 1.14

    First Time with sled pulls. Don’t like them had the cough for an hour.

  17. Kimmy

    WUx1 plus some more mobility
    Group warm up
    Strength Hang Cleans
    Was aiming for 165 but 150 was feeling plenty heave so I did 2 sets of that to make sure I could maintain form.

    200m sled drag x1 50#
    Time: 1:20 Rx

    I felt like my lungs were bleeding. It was awesome.

    1. Lora

      Oh yeah…..there’s nothing like the taste of “lung blood” (as Heidi calls it).

      Nice weight on the hang cleans Kimmy. You are crazy strong!

  18. Gabriel

    @ MCF

    Foam rolling + lacrosse ball on shoulders + shoulder mob
    Practiced DU’s

    WOD as Rx’d
    AMRAP 14 Minutes
    40′ of Broad Jumps (across gym and back)
    7 Hand Release Push-ups
    7 Toes Through Rings
    14 Air Squats

    Score–> 10 rounds + 4 air squats

  19. Jen C

    WUP x !
    Group WUP – bar work
    Strength – Hang Squat Clean
    2 x 35lbs, 2 x 40 lbs, 2 x 45lbs, 2 x 50lbs (too heavy and had wrong technique), 2 x 45lbs, 2 x 45lbs, 2 x 45lbs
    Thank you for the tips Amanda 🙂

    200m Sled Pull
    time = 1:17

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