Warm up: Coach’s Choice
Strength/Skill: Power Clean + Hang Power Clean + Power Jerk
1 x 1 + 1 + 1
Stimulus/Focus: Spend 15 minutes getting as heavy as you can on the complex-one power clean + one hang power clean + one push jerk.
Power Clean + Power Jerk
5 x 1 + 1
Stimulus/Focus: Download to 80% and complete one rep every 30 seconds for 5 rounds.
Hang Power Clean + Power Jerk
5 x 1 + 1
Stimulus/Focus: Download to 80% and complete one rep every 30 seconds for 5 rounds.
WOD: 5 RFT (10 Minute Cap)
5 Deadlifts
5 Power Cleans
5 Hang Power Cleans
5 Shoulder to Overhead
RX: (75/55)(55/35)
RX+: (135/95)(95/65)
Stimulus/Focus: This is light and fast. Try to hold onto the bar for an entire round. If you can do that with the RX+, then go for it! If not, stay with the RX.
Cool Down: 4 Rounds
20 Bar Hops
100 Meter Run