Warm up: Coach’s Choice
Strength/Skill: Power Clean + Clean
10 Minutes to Build to Today’s Heavy Complex
Stimulus/Focus: Use ten minutes to get AHAP in the complex.
Power Clean + Clean: 10 x 1
Stimulus/Focus: Use 90% for all sets. Complete one complex every minute on the minute.
WOD: 12 Minute AMRAP
5 Box Jumps (24/20)
7 Pull-ups
9 Wallballs (20/14)(14/10)
*Masters may step up. Everyone must step down.*
RX+: (30/24) box, chest to bar, (30/20)(20/14) wall ball
Stimulus/Focus: This should be a fast moving metcon. The rep scheme is short, which should keep you moving. Aim to do all work unbroken. Take short breaks between movements. Strive for six-eight rounds.
Cool Down: Tabata Box Dips