4 Rounds
:40 on/:20 off
Cal BikeDouble-UndersClean and Jerks–1:00 Rest–
Load: Choice, recommended no more than 75% of 1rm CJ
WODprep Strategy Top Tips:
Warm-up (10 minutes): Today’s workout has some intensity, so you will want to make sure you’re ready for it. Warmup your clean and jerk to your intended weight for today. Once warm, hit a few primer of rounds fo a tough bike, into some double under, into a few clean and jerks reps. Stimulus: Power output, and lifting under fatigue
Strategy: Max work can always be a little tricky to gauge. We want to push hard, but not redline too much that we can’t come close to our scores the following round. get the bike up to pace quickly, then settle in. For the Clean an jerks, treat those as smooth singles. The double unders can almost be a rest.
- Calorie Bike- This bike should be an aggressive effort. Don’t be afraid to push harder than you may think, but make sure its not all out considering the work that comes next.
- Clean and jerk– Singles should be the name of the game here. What matters is the rest between your singles. Make sure you are not wasting too much time, or consider scaling weight.
Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!
Want more workouts like this?
This workout came from our Competitor’s programming.If you are looking for challenging workouts along with throughout programming as a competitor, check out our daily Competitor Programming.
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