Flow Switch

6 Min AMRAP:

8 Hang Clean and Jerks, 115/75lbs
8 Lateral Burpee Box Jump Overs, 24/20″
24/20 Row Calories

–rest 3 min–

For Time: partitioned any way:
16 Squat Clean Thrusters
24 Box Jump Overs
42/36 Row Calories

16-minute cap for entire workout

WODprep Strategy Top Tips:

Warm-up (10 minutes):  You will want to get the squat pattern warm for those squat clean thrusters. This isn’t a heavy clean and jerk, but will be intense so make sure you are moving fluidly. Make sure to get some touches on the box jumpovers as well

Stimulus: Creating intensity followed by rest and repeatability and density work.

Strategy: The 6 min AMRAP is going to compound quickly, so, you’ll want to make sure you don’t come out of the gate too hot. For the lateral burpees, do your best to use your momentum to stay low and move smoothly. The row should be a steady repeatable pace. Remember you can break the second piece however you want.

• Clean and Jerk- Drive through your feet and keep your chest high as you pull into the bottom of your clean. Once standing tall with the bar at your shoulders, adjust if you need to, and brace for your dip. The dip should be controlled with your feet pressed into the ground and the bar connected to your body. Drive hard out of the dip into either your push or split jerk.
  
  
• Box Jump Overs- Stay low on the box, utilizing a squat pattern if you can. Turn on the box and step down onto the other side. 

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

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