WOD
“3-2-1”
EMOTM 16 Minutes
3 Strict chest to bar pull ups
2 Lateral burpees over the bar
1 Power clean (225lbs/150lbs)
*White Board Brief:*
Fun one today! All of these movements are to be completed under the minute for the balance of the effort. Ideally, they will consistently take us :20-:40 total seconds. Leaving us with ample recovery time. Our pull ups should be unbroken, the burpees take us maybe 5 or 6 total seconds, and then our power clean should be something on the heavier side, but that we could move for a few quick singles if needed. It shouldn’t be a maximal lift and we should still maintain sound mechanics throughout!
*Modifications*
1. Strict chest to bar pull ups
– If we are still working towards strict chest to bar, but consistently perform 5-10 regular strict pull ups, perform banded chest to bar with the smallest band possible
– If one is not available, perform 3 strict pull ups
– If we are still working towards our first strict pull up, add additional support and perform banded chest to bar pull ups
– If we are unable to perform pull ups due to injury, perform very challenging ring rows
2. Lateral burpees over the bar
– If we are unable to jump over the bar due to injury, perform a regular burpee
– If we are unable to perform burpees, air squat
3. Power clean
– Modify the load to allow us to maintain sound mechanics under a heavy load deep into this workout
– If we are unable to perform a power clean due to a single arm injury, perform a single arm power clean on the good arm