Warm up: Coach’s Choice
Strength/Skill: Power Clean + Hang Power Clean + Front Squat + Power Jerk
10 Minutes to Build Build to today’s Heavy 1+1+1+1.
Stimulus/Focus: Ten minutes to develop this complex. See how heavy you can get.
Power Clean + Hang Power Clean + Front Squat + Power Jerk
10 Minute EMOM
Min 1: 1 Power Clean + 1 Front Squat
Min 2: 1 Hang power clean + 1 Power Jerk
*Repeat for five rounds.
*Use 90% of heavy from today.
Stimulus/Focus: Download your bar to 90% of your heaviest from today. Split the complex into two shorter complexes. Complete one rep every minute on the minute for 10 minutes.
WOD: 12 Minute GAFAP
1 – 2 – 3 – …
Dumbbell Hang Clean & Jerks (50/35)(35)
Strict Pull-Ups
*40 Double Unders After Each Round.
*Two DBs.
Stimulus/Focus: This WOD will be crushing on the shoulders. Try to do the KBs unbroken. Singles for the win on strict pull ups may be the way to go here. Rest after the dubs. Keep moving.
Cool Down: Tabata Twisted Cross (Alternate Sides)