Warm-Up: Coach’s Choice
Strength/Skill: Power Clean – 1 x 1
Stimulus/Focus: Spend 10 minutes finding a heavy single.
Power Clean – 10 x 3
Stimulus/Focus: This should be a heavy set of 3! Ten minute EMOM. 3 power cleans at 80% of your heavy single for the day. Reps should be touch and go. Challenge yourself and be patient.
WOD: 18 Minute AMRAP:
400 Meter Run
30 GHD Sit-Ups
20 Box Jumps
10 Power Cleans
*Rx (205/145)(145/100) (24/20) Masters may step up. Everyone must step down.
Stimulus/Focus: This workout is supposed to be challenging. Choose a weight that forces you to do power cleans in singles. Those who are RXing the workout, have first right to the GHDs. If you are scaling and can’t get a GHD, sub in AMSUs.
Cool Down: Tabata Bar Hangs