Under the Mistletoe

3 Rounds for time:

6 Power Cleans, 185/125lbs
12 Bar Facing Burpees
500/400m row

WODprep Strategy Top Tips:

Warm-up (10 minutes): Today’s focus is on heavy power cleans, explosive box jumps, and shoulder work. Light power cleans will prep your pulling mechanics, wall walks will engage your pressing muscles, and step-ups will wake up the legs for jumping.

Stimulus: CP Battery Work

Strategy: Aim to hit the power cleans in either 1 unbroken, set 2 quick sets, or smooth singles. Ensure the use of your hips to stave off arm fatigue. Keep bar-facing burpees at a steady clip, leaving something in the tank for the last round. For the row, maintain a pace that will allow you to get right back onto the cleans with short transition times. 

• Row- This Row should be a somewhat repeatable effort. Ensure you don’t have too much form breakdown! Spend some time in warmup to ensure you know what pace will work.
  
  

• Power Clean– If you don’t plan on using the RX weight today, note that the bar should be heavy. Some may be repping out multiple reps on the bar, but singles are okay. Just keep pushing through the reps.
  

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

Do you struggle with the technique of a Clean and Jerk or Snatch?

Not Sure Where to Start? Sign up for WODprep’s new Weightlifting course, which is your one-stop shop for everything weightlifting! 

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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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