WOD

METCON

FOR RPMS
Bike Sprints
2 x (8x :15on/:15off)

STRENGTH
Power Cleans
5-3-3-2

WOD GUIDANCE & GOALS
Week 4 of 6, bike sprints! The target rpms for today’s interval will be the same as the :15/:15 you did last week. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff. You’ll get a 4 minute rest before the second interval. Record both rpm averages.

For the power cleans, coaches will take you through a progression to help you with the mechanics/technique. You’ll then build to a 7/10 effort for the set of five reps. The reps must be touch and go, and unbroken. You’ll then add a little more weight, only if your mechanics are spot on, and do set of three. Take 2 minutes between lifts. Your end weight should feel like a 9/10 effort for the two reps. Record your weights.

Post RPMs + Weights to Comments. Compare Scores HERE and HERE