Warm up:
Warmy+
Power Clean + Squat Clean
Build to a Moderate Complex
Xfit WOD:
On the 3:00 x 6 Rounds:
400 Meter Run
3 Power Cleans (95/65)
3 Squat Cleans (95/65)
In preparation for the workout, athletes will build to a moderate complex of 1 Power Clean + 1 Squat Clean. Within the workout, athlete can choose a weight on the barbell that they could complete 15+ squat clean in a row unbroken when fresh. In this section, maintaining speed on the runs and the bars allow athletes to hit the correct stimulus. If the weight is too heavy and athletes find themselves waiting to pick the barbell up, the heavy breathing is minimized. Score is slowest of the 6 rounds, with rounds beginning on the 0:00, 3:00, 6:00, 9:00, 12:00, and 15:00.
Pull up work;
5×10
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