Power:
Power Clean
5-4-3-2-2-1-1-1
WOD:
AMRAP 4
25 Double Unders
3 Snatch (full, squat) 125/85
5 Bar Facing Burpees
Rest 2 Minutes
AMRAP 4
25 Double Unders
4 Snatch (full, squat) 115/75
5 Bar Facing Burpees
Rest 2 Minutes
AMRAP 4
25 Double Unders
5 Snatch (full, squat) 95/65
5 Bar Facing Burpees
Let’s keep working on those power cleans today! I know you guys like lifting those barbells! Today, we are going to focus on that triple extension – make sure you get all the way up with fully extended ankles, knees, hips, and a big shoulder shrug to buy ourselves time and space to get quickly under the barbell.
And let’s talk about catch for the power clean – we can catch the barbell on our shoulders with our elbows nice and high anywhere above parallel. You shouldn’t expect to catch the bar standing straight up. No leaning back when you catch that barbell either – you need to protect your back. Work on good form today!
Then we are going to work through 3 different 4 minute workouts. There is some rest time in between each workout. Enough to catch your breath and slow your heart rate, but not enough to fully recover.
We are going to work on some snatches today – lower reps and heavier weights working to lighter weight and more reps once we get tired. But don’t worry – you’ll get to do 5 bar facing burpees each round!
