Warm up: Coach’s Choice
Strength/Skill: Clean
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Strength Metcon: Five 2-Minute Rounds
1 Minute Max Effort Cleans (70% of Today’s Heaviest)
1 Minute Rest
Stimulus/Focus: This is time to move a moderately heavy bar quickly. The reps do not have to be unbroken. Just try to keep moving for the whole minute each time.
WOD: 3 Rounds (3 Minutes Work/2 Minutes Rest)
4 Pull Ups
8 Strict Push Ups
12 Air Squats
Stimulus/Focus: A little Murph prep! Focus on good form and try to push the intensity. Work the entire three minutes. You’ll get two minutes to rest before repeating. You’ll have a separate rep count for each of the three AMRAPs.
Cool Down: Run 400 Meters