Warm-Up: Coach’s Choice
Strength/Skill: Power Clean
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 2 Rounds (6 Minutes Work/2 Minutes Rest)
6 Minute AMRAP
8 Power Cleans (95/65)(65/45)
4 Handstand Push Ups (25# Plates/Ab Mat Set Up)
*Masters: Seated Dumbbell Presses (20/15)
Stimulus/Focus: This should be a lighter barbell and easier gymnastics movement. Aim for 6-8 rounds.
Metcon: 6 Minute AMRAP
8 Power Cleans (135/95)(95/65)
4 Deficit Handstand Push Ups
*Male: Two 45# plates on top of 25# plate/ab mat base.
*Female: One 45# plate on top of 25# plate/ab mat base.
*Masters: Seated Dumbbell Presses (35/20)
Stimulus/Focus: This should be a heavier barbell and more challenging gymnastics movement. Aim for 4-6 rounds.
Cool Down: Tabata Side Plank Hold