Fathia and Kelly warm up on the new C2 Rowers!
Clean, Power Clean, or Hang Power Clean find 1rm.
5 Rounds for Time of:
-5 Knees to Elbows
- 15 Double Unders
- 400m Run
For the SWOD, this will be a new movement for most of us. Work technique, and the clean variation you chose will be based on your individual abilities. A clean involves pulling the bar from the floor, receiving it in a full front squat, and standing up with it. A power clean is pulling the bar from the floor, receiving it in a quarter front squat and standing up with it. And a hang power clean is pulling the bar from where it would be at the top of a dead lift (called the "hang" position"), receiving it in a quarter front squat, and standing up with it.
For the metcon, KTE's are self explanatory. The burpees are 5-count burpees (squat, feet back, push up, feet up, jump). Don't short cut them by sprawling into a push up. Hit every step every time. If you can't do double unders, substitute tuck jumps. Single rope turns don't produce the same intensity.
Post the Clean variation you did, your max weight lifted, and your metcon time to the comments section! bc