Workout of the Day

Mash up

Written By Nelson  |  Clean & Jerk 

Every 4:00 x5

3 Power Cleans and jerks, 185/125lbs
9 Box Jump Overs (24/20”)
15/12 Calorie Bike

Cap each round @ 3:00

 

WODprep Strategy Top Tips:

Warm-up (10 minutes): Hit some empty bar clean and jerks, focusing on practicing cycling at the shoulder. Then work on power expression on the bike with some shorter primer rounds with a focus on getting the bike to a high intensity and rest. 


Stimulus: Power Output


Strategy: Power Clean & Jerks: Perform fast singles or quick touch-and-go sets to stay efficient.Box Jump Overs: Focus on consistent, quick jumps, stepping down if needed. Calorie Bike: Push for a hard but maintainable pace each round.

  • Calorie Bike- This bike should be an aggressive effort. Don’t be afraid to push Spend some time in warmup to ensure you know what pace will work.
  • Box Jump Overs- Stay somewhat turned at a diagonal when facing the box, when catching on the box, stay low and in a squat, so you can transfer quickly toward the other side back into your burpee.

  • Power Clean and Push Jerk – If you don’t plan on using the RX weight today, note that the bar should be heavy. Few of us will be repping out multiple reps of this last bar. Singles are okay. Just keep pushing through the 3 reps.

 

 

Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!

Want more workouts like this?

This workout came from our Master’s RX Programming.

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