WOD

A)  Power Clean

Accumulate 5-7 Sets
5 Hang Power Cleans Building

B) Back and Forth

For Total Reps

Alt. Tabata
• Russian KbS 44/26
• Pushups/Box Pushups

Rest 2:00

Alt. Tabata
• Abmat Situps
• Ring Rows

Strategy and Briefing: 

Power Cleans

Fast Elbows

Rotate your elbows under the bar and place it on your shoulders, front rack. Sounds easy, but in practice fast elbows require a slightly released, loosened grip, for a faster rotation. If you death-grip the bar, you’ll have SLOW elbows. (It’s the same with kipping muscle-ups on the turnover ー gripping the rings too hard makes it difficult to get on top.)  Cue for fast elbows, catching with high elbows, and remember to allow faster rotation by using a slight release of the grip. 

Conditioning

With our Tabatas (20 sec on/10 sec off)  today the goal is to maintain consistent reps across all rounds for both movements — we’re counting total reps here (which differs from a ‘regular’ tabata where the score is the lowest round). Focus on the pacing, controlling the fatigue without overextending yourself, particularly on the Pushups & Ring Rows. For these two movements you need to be hyper-aware of fatigue throughout. Be sure to avoid failure for the first 3 sets, then in the final set go for it. If you get close to failure too early you will not recover in time. Do the KbS & Situps straight through & consistently for all bouts. 

Levels Consideration: Kettlebell, UB Push, UB Pull

Goal:  150+ Reps