Warm-Up: Coach’s Choice
Strength/Skill: Tempo Cleans
1 x 1
Take five-seconds on the first pull (from the floor to just below the knee). From there, finish the lift explosively.
Stimulus/Focus: Spend 15 minutes getting AHAP on the tempo clean.
Tempo Cleans: 10 x 1
Take five-seconds on the first pull (from the floor to just below the knee). From there, finish the lift explosively.
Stimulus/Focus: Complete one rep EMOM for ten minutes. Use 80% for all reps.
WOD: Karen
For Time:
150 Wall-Ball Shots, 20# / 14#
Stimulus/Focus: Benchmark time! No time cap, but aim for less than 12 minutes.
Cool Down: 50 Ab Mat Wall Ball Sit Ups