WOD:
Hang Power Clean practice (get that second pull aka the Jump down!)
Power Clean Heavy!!!!!! Then front squat that weight for 3 reps. Perform this for 10 sets/30 front squats.
Metcon – 10 rounds for time of:
- 5 Deadlift’s @ 225#’s
- 10 Sit Up’s
… then immediately after sprint 400 meter’s as fast as possible.
RESULTS:
185# power clean / front squat
10:26 meton (Rx)
I don’t think I got all 10 sets in for the power clean / front squat work, since we ran out of time. But I got enough in I think. I was really having issues with front rack during it and multiple times ended up on holding it weightlifting style (arms crossed). As for the metcon, I did stick with the Rx weight for the deadlift and thought I was doing a good pace… until everyone else was finishing up and I still had two more rounds to go.