Europa

2:00 AMRAP
15/12 Cal Row
10 Bar Facing Burpees
AMRAP Power Cleans in the remaining time

–rest 2:00–
x5

*should have at least :30 on the barbell, decrease row cals as needed*

WODprep Strategy Top Tips:

Warm-up (10 minutes): Start with a light 3-minute row to prep the legs and elevate the heart rate for repeated rowing efforts. Then, perform bar-facing burpees slowly to establish a rhythm and loosen up the hips and shoulders. Finish with hang power cleans at light weight to warm up the pull mechanics and dial in barbell cycling efficiency.

Stimulus: Clean Density and Barbell Battery work 

Strategy: 2 minute AMRAP, 2-minute rest. Repeated 5 times. The goal is to have at least 30 seconds at the barbell. If you’re not getting 30 seconds, drop a few calories from the row in the next round. This is a high-power output piece. You need to row fast and burpee fast. The score is the total reps of power cleans. It’s important to have consistency across 5 sets.

• Row: Maintain a strong, steady pace without overextending early. Use leg drive for efficiency.
  
  
• Bar-Facing Burpees: Focus on consistent pacing. Jump or step over the bar smoothly to conserve energy.
  
  
• Power Cleans: Prioritize quick hip extension and fast elbows. Keep the bar path close and move efficiently through reps.
  
  

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

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