Warm up: Coach’s Choice
Strength/Skill: Clean Pull + Squat Clean
1 x 1
Stimulus/Focus: Use 10 minutes to find your heaviest complex.
Clean Pull + Squat Clean
10 x 1
Stimulus/Focus: Use 80% for all lifts. Complete one complex every 30 seconds for 5 minutes.
WOD: 10 Rounds (1 Minute Work/1 Minute Rest)
12/8 Calorie Bike (Alternate)
Max Med Ball Cleans in Remaining Time (20/14)(14/10)
Stimulus/Focus: Push as hard as possible on the bike to give yourself as much time as possible to accumulate med ball reps, which are the only reps that count. You will have 10 separate scores.
Cool Down: 3 Rounds for quality:
10 Side to side med ball throws, left
10 Side to side med ball throws, right
10 Lying windscreen wipers / Tucked legs