Power Clean build to a heavy single
Grettel;10 round for time3 Clean and Jerks @135lbs/95lbs3 Burpees over the Bar (any style)
WODprep Strategy Top Tips:
Build To a Heavy Clean
Technique Drills
- High Hang Power Cleans: Focus on a quick and explosive hip extension.
- Mid-Thigh Power Cleans: Emphasize proper bar path and speed.
Build-up Sets
- Start with a weight that allows for easy, controlled lifts.
- Gradually increase the weight in small increments.
- Aim for 3-5 reps per set, maintaining good form.
Heavy Singles Approach
- Take adequate rest between sets to ensure full recovery.
- As the weight increases, progress to your heavy single, focusing on explosiveness and technique.
Grettel:Goal: Efficiently complete each round, managing fatigue and maintaining form.
Round Breakdown:
- Clean and Jerks:Break these into manageable sets. Consider singles or doubles to maintain form and prevent excessive fatigue.
- Burpees Over the Bar:Move at a steady pace, finding a rhythm to conserve energy.
Want more workouts like this?This workout has come from our Master RX online programming.To learn more, you can click the link here.Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!
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