2:30 AMRAP15 Deadlifts12 Hang Power Cleans9 Thrusters –Max Calorie Row in remaining time–
–rest 1:30–
X4 sets
WODprep Strategy Top Tips:
Warm-up (10 minutes):
Stimulus: Aerobic Power and barbell conditioning
Strategy: Get the heart rate going with some rows, increasing intensity every 20 seconds or so. Hit some good mornings and plank holds to get the back ready to maintain good form for those deadlifts, clean, and thrusters.
Deadlifts: Keep your back straight and engage your core. Use your legs to drive the weight up and control the descent to avoid unnecessary strain.
Hang Power Cleans: Aim to hold onto bigger sets with this being once through each interval.
Thrusters: Focus on using the momentum from your legs to drive the bar overhead. Lock out your arms at the top for full extension.
Thrusters! Love em or hate em, you won’t get far in CrossFit without embracing them!
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