Tuesday we featured an Oly/Gym couplet of power snatch and burpees and today is the same… with heavy squat cleans acting as the Oly move and push ups as the gymnastics. The not-so-subtle difference is that today we need to get to some heavy loads for the intention of the WOD to be realized. The load today is the highlight. Only 20 reps means that each rep needs to get your attention. If you are at a load that is too light compared to your one repetition maximum… then you are going to sail through without any stimulus from those cleans. You need to be about 80% of 1RM to get some feel to this. More advanced athletes need to be even further north of that. Like, I’m talking Arctic. If your time is a bit slower than you thought it would be AND you used a load that got a bit frightening at times. Then you got what was intended for you.
Kate and Valentine make their rounds through the yard on Saturday- getting work doneThursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
100/65kg squat cleans, 5 reps
25 strict push ups, feet on 15kg plate
Post time, load, and scaling
Thursday’s 5pm Open Training Hour
