Tuesday 210831 Power Clean and Row Sprint Intervals
Ready for one last “compare to” as we wrap up August and clear the PR board?! We did this one back in early March and it sure was a crowd pleaser! 8 reps of a moderately loaded power clean followed by as many calories you can get on the rower before 2 minutes is up. If you completed this back in March, use the same load on the power cleans and try to get more calories on the rower across the 5 rounds. When you succeed in doing so, write you new benchmark score on the PR board!
Every 4 minutes for 5 rounds (for max calories):
8 Power Cleans (70/45kg)
Max cals to the 2:00 mark
Compare to March 10th, 2021
Get your interval work AND some moderately heavy weightlifting here! 2 minutes on, 2 minutes off for 5 rounds. You should have enough load on the barbell to require dropping after each rep, leaving you just enough time to quickly strap into the rower and sprint for max calories until the end of the 2:00 window. These 8 single rep power cleans need to be taken seriously each time. So, get a good tight set up (bar on the shins, lats packed, neutral spine), power clean, stand up, drop, get a good tight set up, and so on for every single rep! You’ll stay at the same load across all 5 sets. Post total number of calories rowed across all 5 rounds to SugarWOD and if you scale load put that in the notes section.