Power Cleans 3-2-2-3-2-1
WOD – “14.4”
40 wall-ball shots, 20/14
30 cleans, 135/95
20 ring muscle-ups
A lot has been written and shared on this WOD, so please take a moment to consider the following suggestions. As an athlete though you must be considering the intention to finish this workout and get back to the rower. That is your goal. Adjust weights and movements to your skill level. While it is beneficial to have comparable results, if you get stuck on the power cleans due to the weight or the muscle-ups for the last 5 minutes of the training, you’ll miss out on the best hour of your day. The HQ scaled option will be available, but athletes are not limited to scaling just to that standard.
That said, let’s get to it:
Row – “This workout will not be won on the rower, but it can definitely be lost. Going out too hard to gain 10 seconds isn’t worth it if you’re recovering and resting before your t2b, but you DO want to move faster than normal which I’ll explain in a minute. For your start, do a few quarter pulls to get the flywheel going, then into your normal strokes. It may or may not be obvious, but different people will row different distances to get to 60 calories.
SPLITS: 1:40/500m = 2:24 1:50/500m = 2:59 . 2:00/500m= . 3:37 2:20/500m = 4:52
T2B – Your grip will be feeling the row a bit, so try to relax on the bar and not death grip it. Going to failure on these is a mistake; keep it 2-3 reps short of failure each set. There are a bunch of you who can string many toes to bar. Go for it, but stay short of failure.
Wall Balls – nothing fancy here, hit the depth and make these small sets. The last 10 reps shouldn’t be a sprint, but allow you to prep yourself before hitting the barbell.
Power Cleans – TnG, singles, doubles, dealers choice … drive these and you’ll be done quickly.
Muscle -ups- if you have them, go get them … if not the scale of ring dips is an excellent adjustment. You could also execute the recent muscle-up transitions on the lower rings and finishing in full support too for a better training result.