“It Wasn’t a Fluke

3 Rounds
15 Toes to Bar
15 Power Cleans
15 Lateral Burpees
Rest 1 Minute
1 Mile Run
Rest 1 Minute
45 Toes to Bar
45 Power Cleans
45 Lateral Burpees

Weight: 165/115

3 Rounds
15 Knee Ups
15 Power Cleans
15 Lateral Burpees
Rest 1 Minute
1 Mile Run
Rest 1 Minute
45 Knee Ups
45 Power Cleans
45 Lateral Burpees

Weight: 115/75

3 Rounds
12 V-Ups
12 Power Cleans
12 Burpees
Rest 1 Minute
1200 Meter Run
Rest 1 Minute
36 V-Ups
36 Power Cleans
36 Burpees

WOD GUIDANCE & GOALS
This is gonna be a LONG one! Do the toes to bar in sets of 6/5/4 or 10/5, and keep the kip swing. Choose a weight for the power cleans that you can do sets of three to five reps throughout the workout, and keep breaks brief between sets. Record your time for the first triplet (target 12 minutes) then rest before the mile run. Run the mile a little faster than your 5k pace, you still have a lot of work to do once you’re done. Record your mile time, and scale meters to stay under 10 minutes. For the final chipper, break toes to bar and cleans into sets of 5-10 with small pauses between sets. Find a steady pace on the burpees and speed up the last 15 reps. Target 12 minutes. Record all three times, PLUS your total time.

Post Three Times AND Total Time to Comments.