WOD Blog
 | Tue, Aug 23 2022 |  |
| Tue Aug 23 2022 Strength Warmup | Tue Aug 23 2022 Squat Clean and Jerk | Powerless |
Powerless
(Reps)
'Powerless'
https://ctstorageprod.blob.core.windows.net/videos-coaching/power-clean-singles.mp4
5 Rounds x AMRAP 3:
21/15 Calorie Row
9 Box Jumps (30'/24')
Max Power Cleans
Rest 1:30 Between Rounds
SCORE: TOTAL POWER CLEAN REPS
Round 1: 95 / 65 lb 75/55
Round 2: 135 / 95 lb 95/65
Round 3: 155 / 105 lb 115/85
Round 4: 185 / 135 lb 135/95
Round 5: 225 / 155 lb 155/105
- Aim for a pace on the rower that is just outside your comfort zone. Start each round with 5 hard pulls, then settle into a stronger pace than usual. Back off on that pace for the last calorie or 2 to prep for the box.
- A strong pace on the rower does not mean you need to move 'faster' necessarily. This just means that the drive through the legs on each pull should be more aggressive than usual.
- With a higher box, let's focus on getting the knees up high on every rep to avoid catching a toe on the edge.
- The loading will increase on the barbell each round so the number of reps you are able to get will more than likely decrease as you go.
- On the lighter barbells, aim for touch and go sets and bank a solid chunk of reps. On the heavier bars, let's go right to singles as this will help minimize our rest between reps.
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