Workout
20 RFT
4 Toes to bar
3 Bar facing burpees
2 Cleans (155/105)
*30 min time cap*
**Lots o’ rounds, low reps, bar work, barbell work.. and burpees. Of course, burpees. What else could you ask for in a workout? I love getting away from the norm of 3,4,5 RFT workouts or 12-15 min AMRAPs that can be easy to pace or ‘game’. These low rep, high set WODs either have you rushing out of the gate or rushing to get those as few rounds in under the cap (90 sec/round). I even think 20 minutes is doable on this workout for some (60 sec/round).
Some people are already looking at the clean weight and thinking ‘no way I’m getting under the cap’, and you won’t with that attitude. 😉 If that weight is more than your max, figure out what 80% of your max clean is is use that weight. Shouldn’t be any misses, and some people can touch-and-go in the early rounds. But the weight on the bar should give you a little pause to set up. The first two movements in the workout are CrossFit, this one is Weight Lifting. If you need to do it as 1-1, break it up to those singles. This is a great workout to cycle in some toes to bar (fast) and heavy cleans (slow).