Workout of the Day

Shoes On Fire

Written By Charleh Dickinson  |  Weightlifting 

5 Rounds for Time
400m Run
10 Clean and Jerks @60% of your 1RM

WODprep Strategy Top Tips:

Today’s workout will get very heavy and dense super fast – be ready! Don’t be fooled and start out hot; find a way to keep the cleans moving, even through the later rounds.

To get the most out of the workout, you’re looking to see how smooth you can keep the barbell cycling and stay unbroken.

To achieve this, use the run as an active “rest” and aim to get your heart rate down by hitting singles from the beginning. The run shouldn’t be taken at a slow pace. You should be pushing it here, but what we don’t want you to be doing is burning out. By active rest, we mean you should be hitting that barbell with intent and focus, aka, you shouldn’t be dying as you begin cycling the bar.


Looking to cycling faster on your workouts, but mobility holding you back? Check out the video below:

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

Download our free shoulder warm up
Watch our full shoulder mobility playlist on YouTube
Watch our full OHS playlist on YouTube

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