3 Position Power Clean, Pullups, HSPU and Double Unders

Tuesday 15.07.14


  • 3 Position Power Clean (Ground, Hang, Hi-Hang) – Work to a max


  • 4 Rounds
  • 6 Pullups (must be pronated grip)
  • 12 HSPU
  • 24 Double Unders

Post loads, times and training notes to comments

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  • Ivan L says:

    A. Pretty happy with this. Used the G2 bar so weights were 62, 72, 82. Couldn’t finish the complex at 82 so had a couple of goes at just the high hang and got it on the 3rd. New PB there. I find it hard to pull myself under the bar while also spinning my elbows under. Hmmm…
    B. 8:44. Again happy but think I can do better when my post-butterfly shoulder recovers. HSPU got hard in the last 2 rounds.

    Proud of Karen who soldiered on and finished after the buzzer. Her first complete WOD for a while with HSPU due to sore neck.

  • Sam B says:

    A: worked at 60kg for a few sets, trying to get under the bar from the high-hang. Finally got it. Some helpful tips fro Coach Sean about how to use my arms.

    B: 11:49. Really pleased to finish this. Did HSPU on an abmat.

  • David N says:

    A: 60kg on the 3rd attempt. Wasn’t the greatest lift but got it there.
    B:11:26. Tough to make it under the cap, luckily my double unders didn’t fall apart like they are known to do under pressure

  • Amelia says:

    A. worked up to 45kg. attempted 50kg, but failed at the hi-hang.
    B. first WOD attempting HSPU since learning the movement a few weeks back. I quickly forgot my form, but was happy to get the practice in. Scaled using 10kg plate. Did not finish. Was on my fourth round with 4 HSPU.

  • Ben M says:

    A) worked upto 72kg for the triple had issues withthe high hang, got pos 3 and 2 @77kg no dice from 1, really slow elbows.

    B) 7:13 or 14 with 6″ deficit HSPU, finished 5 rounds in 11:03. The HSPU’s got pretty hard.

  • john parr says:

    A: worked to 80kg pretty easy, then tried 90kg 3 time and kept failing on the high hang, so I dialled it back to 85kg and got that

    B: RXed it and knocked it over in 5:05. Fun workout

  • Nathan says:

    1st post in a while….probably because I was happy with my power cleans tonight 😉

    A: Got 102kg for 3 positions, super stoked as this was my previous 1RM power clean. Karl and Steve O were peer pressuring me to up the weigh so I just went with the flow and managed to put up some decent numbers.

    B: Finished 10:26, HSPU faded pretty quickly, haven’t done much HSPU volume work lately, definitely something to work on again.

  • Bec B says:

    A. Got through at 50kg which felt awesome, had a crack at 52 and was thinking about it too much gah! Got it from the ground eventually which is a 1rm power clean but missed the hang.
    B. 1 HSPU in the last round, feel like I’m not far off being able to finish this rx! HSPU got slow slow but I think I just needed to break them up a bit better early. Great to work with Nic! x

  • Karl Buchhorn says:

    100kg clean complex

    4:57 for the METCON.

  • zacbax says:

    A. 80kg pretty happy with that.

    B. Finished 2 rounds + 4 pullups pretty stoked with that most hspu iv ever done

  • Gabriel says:

    A: 70kg, could get the hi-hang at 72.5kg
    B: 5:35

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