4 rounds:
20/15 Calorie Bike15 Bar facing Burpees10 Power Cleans–rest 1:30 between rounds–
Load: 185/125 lbs
WODprep Strategy Top Tips:
Warm-up (10 minutes): We’ll want to prime the body to move the bar today. Getting warm with short and intense bike sprints will help, along with a few max height burpees. Then warm up your clean pattern, following by dialing in your bike and burpee pace.
Stimulus: Power output and repeatability.
Strategy: We’re looking to push the pace today. Start on the bike pretty aggressively, and then find a smooth and repeatable burpee pace across your rounds. For the power cleans, stick to singles, and keep moving, knowing that rest will be coming soon.
- Bar facing Burpees– Stay low to the ground and try to turn in the air. A jump back and step up should be the most efficient.
- Power Clean- The Power Clean today is a weight that you could hold onto a few reps if you needed to, but it is totally fine to hit singles. Maintain a nice neutral spine and long arms as you pull.
Learning the Power Clean, but something just isn’t clicking? Watch below to learn the basics!
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