SET 14:00 Interval30 Cleans 95/65lbsMax Burpees2:00 rest
SET 24:00 Interval25 Cleans 115/75lbsMax Burpees2:00 rest
SET 34:00 Interval20 Cleans @135/95lbsMax Burpees2:00 rest
SET 44:00 IntervalMax Cleans 185/125lbs
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): With only a couplet today, the warmup should mainly be focused on maintaining good clean positions. Warm up both your power and squat positions today, as both may come in handy at some point in the workout.
Stimulus: Postural Endurance in the Clean and burpee intensity under fatigue.
Strategy: This is a somewhat Open-style workout, with an ascending weight and descending rep ladder of cleans. However, we will also be looking at your burpee capacity for each set with max burpees in rounds 1 2, and 3. Be smart with how you attack the lighter sets, knowing you’ll be doing 3 sets of max burpees, and then 4:00 of Max Cleans
- Clean – Drive through your feet and keep your chest high as catch in either your power or full catch position. Power Cleans will be the best option until you can’t power clean successful reps.
Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!
Download our free shoulder warm up at https://wodprep.com/guide/shoulder-mobility/Full shoulder mobility playlist: youtube.com/shoulderFull OHS playlist: https://www.youtube.com/ohs
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