STRENGTH
Hang Clean
5×3, building

FOR TIME
3 Rounds
15/12 Calorie Bike
11 Burpees

STRENGTH
Hang Clean
5×3, building

FOR TIME
3 Rounds
12/9 Calorie Bike
11 Burpees

STRENGTH
Hang Clean
5×3, building

FOR TIME
3 Rounds
9/6 Calorie Bike
11 Burpees

WOD GUIDANCE & GOALS
Heavy/Technique Day! Coaches will break down the hang power clean, focusing on an explosive opening of your hips and legs BEFORE pulling with your arms. Start the first set of three at a 7.5/10 effort, and make small jumps every set as long as your technique looks good!

Then the bike/burpee couplet is a SPRINT! This workout is inspired by a Games event, and will take six minutes or less (with a 10 minute cap.) Complete the bike in less than :60, and same with the burpees. There is a twist, the burpees will be done facing two 45 or 25 pound plates (positioned next to each other) and you’ll jump over them. Record your time.

Post Weight + Time to Comments.