Every 3:00 x8Set 16 Power Cleans 155/1058 Bar Facing Burpees(1:00 time cap)Set 26 Shoulder to Overhead @same weight4 Shuttle Runs (50ft = 25ft down and back = 1)(1:00 time cap)x4 Total Time Through
WODprep Strategy Top Tips:
Power Cleans and Bar Facing Burpees:
- Break the power cleans strategically to maintain a steady pace. Consider doing 3+3 or 2+2+2, based on your capacity.
- Efficiently transition from power cleans to bar-facing burpees. Use a controlled pace to conserve energy.
- If you struggle with time management, practice quick and smooth transitions between movements during your warm-up.
Shoulder to Overhead and Shuttle Runs:
- The shoulder to overhead portion requires good shoulder stability. Break the reps if needed to maintain proper form.
- Transition swiftly to shuttle runs after the shoulder to overhead. Be mindful of your pacing on the runs; they are an opportunity to control your heart rate.
- If you’re strong on overhead movements, consider pushing a bit harder on this set to compensate for the time spent on power cleans and burpees.
Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!
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