20 min EMOM:
Station 1: 10-12 Echo/AB Calories
Station 2: 3-5 Wall Walks
Station 3: 50 Double Unders
Station 4: Max Rep Power Cleans
Station 5: Rest
Load: 225/155lbs or no more than 70%
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WODprep Strategy Top Tips:
Warm-up (10 minutes): Today is primarily about the clean, so spend some time warming up the bike and wall walk and dubs. Then get an empty bar and begin a throughout clean warmup.Â
Stimulus: Barbell Capacity
Strategy: Today is all about getting time spent on the Barbell. Pick a calorie and wall walk amount that will give you anywhere from 15-:30 seconds of rest. For the max reps, ensure you’re pulling the bar in a good position so you can fight the breakdown of form. Â
- Wall walks- Positioning and efficiency are critical here. Only walk as far back as you can keep a good hollow position in your wall walk. Think long stable arms
- Power Clean- With Max reps, singles will be the way to go. Make sure this is a weight that you can get at least 3-5 reps of each round. It is designed to be heavy, but without fails, except potentially the last round.
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Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!
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