Tues, 08/14/2018

“Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (135/95)

L2 Cut run distance in half Singles (x2) L1 All runs 200M Singles MB Hang Power Cleans


The hang power cleans are the focal point of today’s workout. These do not have to be done unbroken, although the weight athletes choose should be something the are capable of completing without stopping when fresh. Within the workout, looking to knock these out in 1-3 quick sets. Completing the run at a recovery pace will better allow athletes to push the hang power cleans and be successful on the jump rope. Even on the rope, break these sets up accordingly to accomplish the plan on the barbell. Some thoughts for sets on the barbell are as followed: Set of 21: 21 / 12-9 / 8-7-6 Sets of 15: 15 / 9-6 / 6-5-4 Sets of 9: 9 / 5-4 / 4-3-2

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

1. Power Clean Primer Build to Moderate 3-Position Pausing Power Clean

2. Power Clean Build to 10 Rep Max

#WOD #jumpcity #fortime #run #800 #m #doubleunders #du #hangpowerclean