Warm-Up: Coach’s Choice
Strength/Skill: Clean
3 x 3 x 3
Stimulus/Focus: Start at 75% and complete three quick singes. Use 80% for the next set of three. Use 85% for the last set of three. Lift on a 2-minute clock.
WOD: For Time (18 Minute Cap)
400 Meter Run
30 Power Cleans (115/75)(75/55)
10 Burpee Box Jump Overs (24/20)
400 Meter Run
20 Power Cleans (115/75)(75/55)
20 Burpee Box Jump Overs (24/20)
400 Meter Run
10 Power Cleans (115/75)(75/55)
30 Burpee Box Jump Overs 24/20in
*Masters can step up. Everyone must step down.*
Stimulus/Focus: This will be a grind. Choose a weight that you can move quickly. Find a steady pace on burpee box jump overs and push hard on the run.
Cool Down: 500 Meter Row/1000 Meter Bike Erg/25 Calories Assault Bike/400 Meter Walk