Warm up: Coach’s Choice
Strength/Skill: Power Clean
1 x 2
Stimulus/Focus: Spend 10 minutes finding a heavy double.
Power Clean: 5 Round ME Reps
Stimulus/Focus: Use 80% of your heaviest double. Accumulate as many reps as possible in 30 seconds. Rest 30 seconds. Repeat for 5 rounds. You will have five separate scores.
WOD: 10 Rounds for Time (20 Minute Time Cap)
10 Deadlift
8 Power Cleans
6 Front Rack Lunges
RX: (95/65)(65/45)
Stimulus/Focus: The weight should be light enough to complete all reps unbroken. Rest between movements.
Cool Down: 3 Rounds
20 Bar Hops
5 Ring Dips