Power:
6 Rounds of
Hang Clean + 2 Front Squats
*Build to a heavy weight
WOD:
4 Rounds of 2:00 on/ 2:00 off
10 Burpee Box Jump Overs
AMRAP Row for Calories in remaining time
*Score total Calories
Purpose of the Workout:
For our power focus today, we are going to be doing sets of a hang clean followed by 2 front squats. Work on applying that ‘bounce’ we practiced on Friday out of the bottom of the hang clean and front squats. Build in weight throughout these sets and we should finish with a weight where our ascent on those front squats is slower than where we started.
For the WOD, we have 4 2:00 rounds that should be performed at a sprint pace. The buy-in for each round will consist of 10 burpee box jump overs followed by rowing for as many calories as you can in the remaining time. Make sure that you transition quickly to the rower as you will most likely only have about 1:00 to row!