Canadian Goose

2 Rounds for Time:
30 Bike Calories
30 AbMat Situps
15 Power Cleans
400m run
–rest 3:00–

Load: 155/105 lbs

WODprep Strategy Top Tips:

Warm-up (10 minutes): Warm up your power clean to the working weight you plan on using. Once complete,  dial in your pace for the run by hitting some 200m jogs. Then, perform a few primer rounds to get the body ready.

Stimulus: Aerobic capacity in a mixed setting

Strategy: For the bike calories, come out with a pace that is tough, but where you can recover on the situps. The power clenas should be in smooth singles, so don’t be afraid to get a little heavier. The run should be sustainable but push, knowing you get a decent rest afterward.

• Calorie Bike- This bike should be an aggressive effort. Don’t be afraid to push harder than you may think and then recover on the situps. Ensure you don’t have too much form breakdown! Spend some time in warmup to ensure you know what pace will work.
  
  

• Power Clean– If you don’t plan on using the RX weight today, note that the bar should be heavy. Few of us will be repping out multiple reps of this last bar. Singles are okay. Just keep pushing through the 10 reps.
  

Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!

Want more workouts like this?

This workout came from our Competitor’s programming.
If you are looking for challenging workouts along with throughout programming as a competitor, check out our daily Competitor Programming. 

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