Warm-up: Coach’s Choice
Strength/Skill: Clean (Work to WOD Weight)
This should be a heavy weight for you. Aim for something around 80%-90% of your 1 RM.
WOD: For Time (25 Minute Cap)
800 Meter Run
10 Rounds
4 Burpees over the Bar
2 Cleans (175/125)(125/85)
Then, 800 Meter Run
Stimulus/Focus: This should be a grind of a workout. The run and burprees will tax you for the heavy cleans. Cleans will likely be done is singles.
Cool Down: 3 Rounds
10 Candlestick Raises
5 Strict Pull Ups