Warm up: Coach’s Choice
Strength/Skill: Clean + Front Squat + Split Jerk
Build to today’s heavy of 1+1+1
Take 10 minutes to get the heaviest complex you can today. The clean is a full squat clean.
Clean + Front Squat + Split Jerk
3 x 1
Use 90% of today’s heavy. Complete one complex every 2 minutes for 3 rounds.
WOD: 15 Minute AMRAP
30/20 Calories
20 V-Ups
10 Push Press (135/95)
Stimulus/Focus: This is a longer rep scheme that you’ll have to grind through. Rotate to a different machine each time for your calories. Try to get in a row, bike erg and assault bike, but if what you need is taken, just go for something else. Focus on form for your v-ups. Your push press should be heavy and may need to be completed in two sets. Aim for 3-5 rounds.
Cool Down: Alternating Tabata
*Ring Rows
*Superman Holds