Warm up: Coach’s Choice
Strength/Skill: Power Clean + Front Squat
10 x 1 + 1
Stimulus/Focus: Lift one complex every minute on the minute for 10 rounds. Use 90% of your power clean 1 RM.
WOD: 4 Rounds (3 Minutes Work / 3 Minutes Rest)
10 Front Squats (135/95)(95/65)
10 Box Jumps (24/20)
*Masters Step Up*
Row for Max Calories
Stimulus/Focus: Complete all work unbroken. Push as hard as you can on the rower. You have a 1:1 work rest ratio today, so do not rest on the row.
Cool Down: Tabata Mountain Climbers