3 rounds for time of:
10 Power Cleans, 185/125 lbs
20 Weighted Straight Leg Sit-up
Goal: Sub 8 min
Simple couplet today that is going to have you pushing the pace. Weight on the barbell is on the heavier side but some of you may be comfortable cycling some reps early on. This is likely a weight which you will be doing quick singles on which is fine. Just make sure to stay close to that bar and keep chipping away. Try challenging yourself a bit with the weight today as long as the mechanics are in check and you can maintain the goal time. You can always peel off weight during the workout if needed.
4 rounds for quality of:
Sled Drag, pick load, 100 ft
Double Kettlebell Front Rack Carry, pick load, 100 ft
10ea Single Leg Glute Bridge
This is all about the quality of the movement today and if you do it well with no rest you will be huffing and puffing plenty. The sled drag should have you choosing a heavy load that still allows you to walk in a heel/toe fashion so you can work your hammies and glutes. Front rack carry should be moderate to heavy weight and don’t rush the walk. Time under tension is good and what will provide the benefits for us! Feel free to add some load to the single leg Glute Bridge.