20:00 Running Clock
10 rounds for time
6 Shuttle Runs
with the remaining time in the 20:00, establish a 1 Rep max Clean and Jerk
WODprep Strategy Top Tips:
There’s nothing like starting a weekend with a little bit of running – I hope you’re ready! This is a nice little engine and gymnastic work. The goal is to be able to attack each round with purpose.
On the run, you want to be setting a challenging pace but one where you’re not stopping on the max effort. Now is a great time to start focusing on technique for the Open. You don’t want to be caught short on easy no-reps.
Finally, before starting this workout, warm up your clean and jerks. You’ll be going straight in with a heavy lift, and the time from finishing your 10 rounds to hitting the max clean and jerk should be focused on controlling your breath, heart rate and changing into your weightlifting shoes.
Are you getting stuck from getting your chest to the bar? Are you wanting to develop the strength to do chest to bar pull ups? In this video Coach Ben gives three simple drills to develop the strength you need to do chest to bar pull ups.
Want to go to the next level and be the best in the gym? Check out our awesome resources:
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CROSSFIT GEAR I USE (grips etc)
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