WOD Blog
 | Tue, Nov 22 2022 |  |
| Tue Nov 22 2022 Strength Accessory | Tue Nov 22 2022 Hang Squat Clean and Jerk | Doce 3 |
Doce 3
(Rounds)
'Doce'
https://ctstorageprod.blob.core.windows.net/videos-coaching/power-clean-cycling.mp4
3 Rounds x AMRAP 4:
27/21 Calorie Row or 400 m run
21 Power Cleans
15 Burpee Box Jump Overs (24'/20')
Rest 4 Minutes Between Rounds
Round 1: 135 / 95 lb 115/85
Round 2: 115 / 85 lb 95/65
Round 3: 95 / 65 lb 75/55
Score: rounds + reps each AMRAP
COMPARE TO 11/22/2022
- Keeping the stroke rate low and power high on the row can help you get to the power cleans quickly and help prepare for touch-and-go sets.
- The power cleans get easier with each round as the weight decreases. Aim to work through larger sets with each drop in weight.
- Here are some options for getting to 21 reps:
Heaviest Bar: 9-7-5, 7-7-7, 6-5-5-5
Middle Bar: 12-9, 7-7-7
Lightest Bar: 21, 12-9
- Let's move at a strong pace on the burpee box jump overs. Even if the first couple calories on the rower are slower because of your pacing here, just getting strapped in and the handle moving is the goal.
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