4/11 Mobility Monday

Today is a heavy day. We like heavy days for the hormonal response generated, your  body produces human growth hormone and your insulin and cortisol responses are moderated. Plus, heavy days make us stronger and you know that strong people are harder to kill and more useful in general. 
Today begins our skill cycle with the clean. Just as we did with the other Olympic lift, the snatch, we will be focusing on the clean once a week. You will practice the clean with light, moderate and heavier weights. You will do hang cleans, power cleans, squat cleans, and all manner of drills to develop your skill. Practice is the key to developing any skill, and we plan to give you plenty of practice over the next weeks. 
Before you get heavy with your deadlift and clean, you need to mobilize your hips and wrists. We hear from many of you that reduced wrist mobility and pain limit your ability and desire to get clean heavier weights. Today's MWod video is all about getting your wrists ready to receive a heavy barbell. Your coach will help get your wrists and elbows ready to be fast and high for today's workout. Remember, if you have discomfort with a movement, the best course of action is to do mobility exercises to restore the full range of motion, not complete avoidance of the movement. Good luck!
Today's Workout 

Level 1
Establish a 3 rep max deadlift
Then, with a barbell loaded to 50% of 3 rep max:
12 hang squat cleans for time
9 hang squat cleans for time
6 hang squat cleans for time
Rest as needed between each set.

Level II/III
​Establish a 1 rep max deadlift
Then, with a barbell loaded to 50% of 1 rep max:
15 squat cleans for time
12 squat cleans for time
9 squat cleans for time
Rest as needed between each set.

Score is deadlift and clean loads and time for each set of cleans. 
Workout and Scaling Notes
Warmup with an empty barbell to practice deadlift mechanics. Maintain a neutral spine throughout the execution of this movement by squeezing the stomach, extending the spine, and keeping the bar close to the body. Lower the bar with control from the top of each rep. Dropping the bar at the top of the deadlifts is not allowed for this workout. During the cleans, ensure the hips come to full extension and the legs are straight before returning the bar to the floor for the next rep.
For Level I, the clean has been changed to begin at the hang instead of the floor. This will give focus to pulling the body under the bar quickly into a front squat where the elbows are high. Stand up all the way and return to the hang position to begin the next rep. 
This is a CrossFit mainsite workout from Jan 5, 2016.