12 min EMOM:
Minute 1: 12 Dual Dumbbell Power Cleans, 50/35lbsMinute 2: 20 AbMat Sit-upsMinute 3: 15 Box Jumps Overs, 24/20″
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): A shorter EMOM could be helpful to get the body warmed up quickly. Hit some dumbbell deadlifts or hang power cleans with lighter weight. Hit some sit-ups and box stepovers.
Stimulus: Aerobic building
Strategy: Focus on stringing together some power-clean reps, but make sure to be efficient to avoid early fatigue. Keep transitions smooth between movements and use the sit-ups to reset your breathing before hitting the box jumps.
- Dual Dumbbell Hang Power Cleans- Keep arms long and and drive your hips to get the dumbbells to the shoulder. The best strategy will be to keep the legs in narrow and have the dumbbells to the side of your body.
- Box Jump Overs- Stay low on the box, and try to use your lead foot to roll off the side of the box onto the other side. Try to catch on the box in a squat position.
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