600m Run6 Power Clean and Jerk @ 70%400m Run4 Power Clean and Jerk @ 70%200m Run2 Power Clean and Jerk @ 70%
rest 8:00×3 rounds*Each round is capped at 10:00*BB is same weight for all 3 movements
WODprep Strategy Top Tips:
Alright, so you’ve got this CrossFit workout with three rounds, each capped at 10 minutes. It’s a mix of running and Power Clean and Jerks, and you’ve got an 8-minute rest between rounds.
Here’s how to tackle it:
In the first round, start with a steady pace on the 600m run. No need to sprint, just keep a good rhythm. Then, hit those 6 Power Clean and Jerks at 70% of your max. Break them into sets if needed, but don’t take too long between reps. After that, it’s a 400m run, followed by 4 more Power Clean and Jerks. Finish with a 200m run and 2 more Power Clean and Jerks.
Repeat this strategy for the second round, maintaining your pace on the runs and your form on the lifts. In the last round, push a bit harder to finish within the 10-minute cap. During the 8-minute rest, focus on recovery.
Do this workout three times, and remember, consistency and pacing.
Is your front rack holding you back on your cleans? Watch to find out more:
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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