Warm up: Coach’s Choice
Strength/Skill: Pause Clean (Below the Knee)
10 Minutes to Find Your Heavy Single
Stimulus/Focus: Spend 10 minutes getting as heavy as you can on this lift.
Pause Clean (Below the Knee)
10 x 1
Stimulus/Focus: Use 90% of today’s heavy. Complete one rep every 30 seconds for 5 minutes.
WOD: 6 Rounds (3 Minutes Work/1 Minute Rest)
AMRAP A
10 Shuttles Runs (25′ Out and 25′ Back)
30 Air Squats
Max Effort Slam Balls (30/20)(20/15) in Remaining Time
AMRAP B
200 Meter Run
30 Alternating Lunges (Bodyweight)
Max Kettlebell Swings (1.5/1)(1/25#) in Remaining Time
Stimulus Focus: You will go through the above two workouts three times. You will have a separate score for each workout. Only the max effort reps will count.
Cool Down: Alternating Tabata
Wall Facing Handstand Holds
Hollow Holds