Lifting heavy and moving fast

Nick | 03/18/2019 | 4

We’re going heavy on some backsquats to start and continuing on with the barbell for a quick, punchy WOD.

After working up to a heavy triple on our squats, we’ll deload our bar for some hang power cleans and push press which we’ll combine with a high box to make up the three movements in the WOD.  Doing all 20 reps with the barbell unbroken is not only feasible, but something to shoot for.  The box jump overs might take us a moment to prepare for and be sure that we’ll make it up and over as we’re looking to go a little higher than normal.  All in all, this should be pretty much a sprint and we expect plenty of sub-5 minute times on the board!

STR:

Backsquats

x3

WOD:

5 rounds

10 hang power cleans (95/65)

10 push press

5 box jump overs (30/24)