E2MOM for 10 Minutes
3 Power Clean
Work up to a moderate weight Power Clean and perform 3 repetitions every 2 minutes for 10 minutes. Ideally you choose a weight that allows you to do all three reps in a row with very little rest. For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean. You’ll catch the bar in a partial squat dropping as low as is needed. If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy. With 5 rounds of 3 reps and 2 minutes rest for each set you should be able to attempt a weight that is a bit heavier than you would use if you were performing this for 10 rounds on the minute or during a metcon. This workout is a repeat so if you are participating again and the lifts went well last time, make an attempt to add 5 or 10 lbs to the bar.
Burpee Box Jump 24/20″
*Run 200M before every round
Workout notes: Note that the workout is a total of 5 rounds and starts with the 200M Run. Work on keeping up your Burpee Box Jump pace. Using the run as slight recovery you should focus on maintaining a fast but steady pace as well as appropriate technique. Attempt to maintain a rigid torso performing an explosive but strict push-up and catching your self on your feet ready to jump onto the box.