Warm-up: Coach’s Choice
Strength/Skill: Clean
(1 x 1 x 1 x 1 x 1 x 1 x 1 )
Start at 75% of your 1 RM. LIft on a 3-minute clock.
WOD: For Time
1-2-3-4-5 Cleans
2-4-6-8-10 Alternating DB Power Snatch
2-4-6-8-10 Alternating DB Power Snatch
RX: 95/65, 105/70, 115/75, 125/85, 135/95 Cleans & 35/20 DB
RX+: 115/105, 165/115, 175/125, 185/135, 195/145 Cleans & 50/35 DB
Stimulus/Focus: Increasing weight and reps will be a mental challenge. Work quickly when changing weights. Spend minimal time off the bar/DB.
Cool Down: 4 Rounds
5 OHS (DB from WOD) each side
100 Meter Farmer’s Carry (switch sides at turn around point)
5 OHS (DB from WOD) each side
100 Meter Farmer’s Carry (switch sides at turn around point)