Warm up: Coach’s Choice
Strength/Skill: Power Clean
1 x 2
Stimulus/Focus: Spend 10 minutes getting AHAP for a tough and go double.
Power Clean
10 x 1
Stimulus/Focus: Lift one rep at 90% of today’s heaviest double every 30 seconds for 5 minutes.
WOD: 5 Rounds (90 Seconds Work/90 Seconds Rest)
10/7 Calorie Row
7 Toes to Bar
Max Effort Dumbbell Thrusters in Remaining Time (50/35)(35/20)
Stimulus/Focus: Push as hard as you can on the row and toes to bar to give yourself as much time on the dumbbells as possible. You have a 1:1 work rest ratio. You’ll repeat this for five rounds. The only reps that count are the dumbbell thrusters.
Cool Down: Tabata Side Planks