Lifting:
Find a heavy 3 Position Power Clean
WOD:
“I HOP”
Complete as many rounds as possible in 15 mins of:
60 Double Unders
30/24 Row Calories
15 Power Cleans, 115/85 lbs
GENERAL
Focusing on the power clean in today’s two-part workout
In Part 1, technique takes priority over weight on the bar
In Part 2, we’re looking for weights and variations that allow athletes to complete 2+ to 3+ rounds
POWER CLEANS
The 3-Positions we’ll work from in Part 1 are: The Pockets, Above the Knee, The Floor
Within “IHOP”, choose a weight that you’ll cycle for 3-5 reps at a time
JUMP ROPE
Choose a jump rope variation that you can complete in 2 sets within the workout
LOGISTICS
If short on rower, stagger heats by 3 minutes