Warm up: Coach’s Choice
Strength: Clean 5 x 3
Stimulus/Focus: These are full squat cleans. They may be dropped from the top if loaded appropriately. Do not rest more than 5 seconds between lifts. Use 75% for all sets. Lift on a 2-minute clock.
WOD: 3 RFT (12 Minute Cap)
15 Kettlebell Front Squats (1.5/1)(1/25#)
30 Box Jumps (24/20)
45 Meter Kettlebell Farmers Carry(1.5/1)(1/25#)
*Two KBs for both movements.
*Masters can step up.
Stimulus/Focus: Aim to do big chunks of work. Take short breaks. Find a steady pace and keep moving. The farmer’s carry will be completed in 7.5 meter sections (6 times). Try to hold onto the KBs as long as possible.
Cool Down: 50 Weighted Ab Mat Sit Ups
*Use a plate and keep the arms extended throughout the movement.