Name: Playbook - Noah Ohlsen - The Standard
Uploaded: 2021-01-18T11:49:13.397Z
Duration: 35 min
Description: The Standard

Kadyn Hassett

“The Standard”
For time:
30 clean and jerks (135/95)
30 ring muscle ups 
30 snatches (135/95)

“The Standard”
For time:
30 clean and jerks (135/95 lbs)
30 ring muscle ups 
30 snatches (135/95)

Stand with feet hip-width apart. Squat down and grab the barbell shoulder-width apart with an overhand grip, maintaining a neutral spine, proud chest, and braced core.


In one swift movement, lift chest and thrust hips forward, using the momentum from hips to pop barbell up toward shoulders.


Shrug and bend your elbows as you drop underneath the bar, lowering into a front squat, with palms facing up and bar resting on palms.


Press into heels and mid-foot to stand.
immediately sit back into a quarter squat underneath the bar, then use the momentum to stand (hopping off the floor just an inch) and pop the bar overhead, arms extended, landing either with feet in the same position or in a split stance, as demonstrated above.
Carefully reverse the movement to lower the bar back to front rack position, then down to the floor.

Clean & jerk (C&J)

Set the rings approximately shoulder-width apart
Use false grip or regular grip on the rings
Start hanging with arms extended
Initiate the swing with the shoulders
Alternate between hollow and arched position
Drive the hips towards the rings while in the hollow position
Pull the rings to the sternum as the torso leans back
Move the chest over the rings, hands and below stay close to the body
Complete at full arm extension in the support position

Ring muscle ups

Stand holding a bar in front of your thighs and be sure you can wiggle your toes
Hold the bar with your snatch grip – far enough apart so that the bar is sitting in the crease of your hip.
Open your chest, pulling your shoulders down and back – referred to as “setting your back”—making sure to keep ribs and pelvis aligned.
Keep your shoulders directly over the bar and your arms relaxed
Keep your torso vertical and bend your knees. Be sure the bar doesn’t move down the thighs
Your legs should be bent about 30-45 degrees – you should feel as if you could jump from this position.

Snatch (full)

“The Standard”

The Standard

Well for starters, you could be honest and actually release your real workouts, not just these BS WODs

Dominic Giacomin

Paula Ayala

My handstands are weak. I have practice more shoulders such as like strict press

The Standard

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