12:00 AMRAP
10 Dual Dumbbell Hang Power Cleans
16 Lunge Steps with Dumbbell at Shoulders
18/15 Calorie Bike
20 Renegade Rows
Load: 50/35lbs
WODprep Strategy Top Tips:
Warm-up (10 minutes): The lunge and bike combo will get nasty, so make sure to warm up with some squats, and jump lunges to get the glutes ready. Spend some time on the forearms as well for the cleans and rows
Stimulus: Grip endurance and glute targeted enduranceÂ
Strategy: We’ll spend a good amount of time with the DBs today, so make sure you are smart with the weight. Don’t be afraid to break up the Hang power clean into 9+1 so you can go right into the lunges if you need to.Â
- Dual Dumbbell Hang Power Cleans- Â The goal here should be to maintain a good position. Fight to keep a flat and engaged back as you descend back to the hip for each rep. Keep your arms long as you use your hip to drive the Dumbells to your shoulders.Â
- Dumbbell Front Rack Walking Lunges–Â Focus on staying relaxed and breathing on the lunges. Focus on making each step feel the same and squeezing your hip to extension in between each rep.
- Renegade Row– Start in a plank position, but make sure to have feet set slightly wider apart. Putting weight into one Dumbbell, row the other dumbbell to your chest. One individual pull will be a rep, so alternating back and forth would be two reps as opposed to one.Â
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This workout came from our WODprep Master’s RX Track! Want more workouts like this? Check out our daily programming for competitive CrossFit Athletes .Â
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