Warm up: Coach’s Choice
Strength: Clean
5 x 4 x 3 x 2 x 1
Stimulus/Focus: These are full squat cleans. Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: Five 3-Minute AMRAPs (1 Minute Rest Between)
3 Squat Cleans (165/115)(115/75)
6 Handstand Push Ups
*Masters=Seated Dumbbell Presses (35/20)
9 Slam Balls (30/20)(20/15)
Stimulus/Focus: Push hard each round. The cleans will likely be done in quick singles. Go unbroken on the other two movements. Aim two rounds each three minutes.
Cool Down: Tabata Diagonal Plank Holds