Warm-Up: Coach’s Choice
Strength/Skill: 3-Position Power Clean
1 x 1
High Hang Power Clean
Hang Power Clean
Power Clean
Stimulus/Focus: Spend 10 minutes getting AHAP on one complex.
3-Position Power Clean: 10 x 1
Stimulus/Focus: Complete one complex EMOM for 10 minutes. Use 80% for all sets.
WOD: 10 RFT
5 Power Cleans (95/65)(65/45)
10 Wall Balls (20/14)(14/10)
*Top of every minute complete 3 burpees.
Stimulus/Focus: Complete work as quickly as possible. You will complete 3 burpees at the top of each minute (you will NOT start the workout with burpees). Complete the burpees as quickly as possible and jump back into where you left off with your work. The hard part is remembering what rep you were on while you are doing your three burpees! Your score will be your total time to complete all prescribed reps.
Cool Down: 50 Partner Wall Ball Sit Ups