Warm up: Coach’s Choice
Strength/Skill: Power Clean
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% of your current 1 RM. Lift on a 2-minute clock. Get AHAP.
Strength Metcon: 2-Minute AMRAP
Stimulus/Focus: At the completion of your heavy single, download your bar to 80% of your heaviest lift. You will have 2 minutes to accumulate as many reps as possible at that weight. Reps do not have to be unbroken.
WOD: 4 RFT (16 Minute Cap)
200m Run
20 Medicine Ball Cleans (20/14)(14/10)
10 Strict Push Ups
Stimulus/Focus: This workout has all the things-cardio, weightlifting/squatting, gymnastics/pushing. Attempt all work unbroken. Take one break in the cleans and push ups if needed. Push hard on the run.
Cool Down: 50 Med Ball AMSUs