Warm-up: Coach’s Choice
Strength/Skill: Power Clean (2 x 2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
25 Power Cleans (95/65)
50 Kettlebell Swings (1.5/1)
100 Ab Mat Sit Ups
50 Kettlebell Swings (1.5/1)
25 Power Cleans (95/65)
RX+: 135/95; 2/1.5
Teen/Masters RX: 65/45; 1/25#
Teen/Masters RX+: 95/65; 1.5/1
Stimulus/Focus: This will be challenging on your grip. You may want to do singles on the power cleans to save your grip for the KBs. Do larger sets of those. Maintain a steady pace on the ab mat sit ups.
Cool Down: 4 Rounds
100 Meter Farmer’s Carry with KB (from WOD)(Switch hands at the halfway mark)
10 Goblet Squats