Warm up: Coach’s Choice
Strength: Power Clean + Hang Clean – 5 x 1
Power Clean + Hang Squat Clean
Use 90% for all sets. Lift on a 2-minute clock.
WOD: 2 RFT (8 Minute Cap)
25/20 Bike Calories
15 Thrusters (95/65)(65/45)
15 Wall Balls (20/14)(14/10)
Stimulus/Focus: Kiss your legs good-bye! Push hard. Depending on class size, you may start on the bike or work. Your goal should be to be off the bike by the time someone else needs it! You will do one round with the bike erg and one with the assault bike. Try to do all work unbroken or in no more than two sets.
Cool Down: ROMWOD