https://youtu.be/AeDJlwEMPBM
All speed work needs to be done explosively. If you feel yourself starting to breakdown or lose form you need to either end your sets or drop the weight. Moving faster and going lighter is advised to maintain speed. During the WOD the cleans should be fast singles and Front Squats should be capable of being done in 2 sets or less. The overall goal is for the time for your second round to be within 10s of your time for the first round.
STRENGTH
Sumo Deadlift For Speed/Box Jump EMOM
EMOM 10:
ODD Minutes: 5 Sumo Deadlifts for Speed @60%
– Reset on each rep
EVEN Minutes: 3 High Box Jumps
– Reset on each rep and establish a perfect Set-up Position. Make sure you brace your core. Use a belt if you have it. Box jumps do not need to be maximal, but high enough to be challenging.
WOD
“Down Range”
For time total time:
2 Rounds of:
10 Power Cleans (155, 105)
15 Front Squats (155, 105)
20 Bar Facing Burpees
Rest 5:00
L3: (135, 95)
L2: (115, 75)
L1: (95, 65) (Regular Burpees)
20:00 Cap
Beginner Metcon Option:
2 Rounds of:
25 Goblet Squats (at a challenging weight)
15 Burpees
50 Single Unders
Rest 5:00
Extra Credit
100 Banded Leg Curls