For Time:
20-15-10
Chest to Bar Pull ups
Hang Power Clean
GHD Situps
Load: 95/65 lbs
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): We have a burner today, so we will want to get your heart rate up in the warmup. Spend some time on the bike along with housing some good mornings, burpee jumps, and kip swings to get the body loose. Warm up your hang power clean position, and finish with some good GHD reps.Â
Stimulus: Higher power output paired with grip and midline fatigue
Strategy: You’ll want to break the pull-ups into small sets to allow you to stay moving, and then hold onto bigger sets for the Hang Power cleans. With the GHDs, ensure that you are using a good pattern and breathing as much as you can throughout the movement.Â
- Chest to Bar– We should be holding onto solid sets here as opposed to single or doubles, so scale the volume accordingly. Make sure you have a kipping pattern so you don’t have to be super reliant on your grip.Â
- GHD Situps– Having the proper setup is key here. Have your hips slightly off the pads. Bend your legs slightly as you descend to activate your glutes and hamstrings, and snap up aggressively to complete the rep. Remember to breathe!
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