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Squat Clean / “Four Wheeler” Class WOD

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  • Squat Clean / “Four Wheeler”
  • Squat Clean
  • Build to Heavy Single
  • followed by…
  • 2 Rounds:
  • 400 Meter Run
  • 21/15 Calorie Schwinn Bike
  • 12 Squat Cleans (115/80)

Priming the squat clean in “Four Wheeler” by building to a heavy squat clean to start. Similar to Monday, the goal of building to the heavy is to develop good habits and positioning that can be further built upon within the workout. When going heavy, looking to climb in weight, but only so far that athletes are maintaining crucial points of performance. Within the workout, the weight on the barbell should be something that athletes could complete both rounds unbroken if they needed to. Warming up for the conditioning piece prior to weightlifting in order to allow for a smooth transition. If unable to bike, complete one of the following:
15/10 Calorie Assault
15/10 Calorie Row
600 Meter Run (complete this in replace of 400 meter run and 21/15 calorie bike)

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Source: wodwell.com
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