Vice Grip City

4 Rounds for Time:

400-meter Run
20 Dual Dumbbell Deadlifts
15 Dumbbell Hang Power Cleans

–Rest 1 minutes between rounds–

Load: 50/35 lbs

WODprep Strategy Top Tips:

Warm-up (10  minutes): Utilize a good gait warmup for our mile in total run today. Some opening and closing of the gates, along with some power skips, butt kickers and some high knees. Once done, use some good mornings, and light power cleans with dumbbells to get ready for the workout.

Stimulus: Grip endurance, run intensity

Strategy: Grip will play a factor today. Use the runs as an opportunity to shake out your arms. Also note that with the 1 minute rest, we should be pushing the run a touch more than normal. On the Hang power cleans, really aim to hold onto big sets for those. A good strategy could be 10/5, where after your 5th rep you’re going right into your deadlifts and aiming to hit a big set of deadlifts, or potentially even all 20. 

• Dumbbell Deadlift- Aiming to keep having a neutral spine and flat back, because these should be unbroken and smooth.
  

• Dumbbell Hang Power Cleans- With these being hang power cleans, make sure you can use your hips as much as possible, to avoid fatiguing the arms, which will already be fatigued from the deadlifts. 

Does your Shoulder Mobility hold you back? Here’s 5 drills to unlock that range of motion!

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