Warm-Up: Coach’s Choice
Strength/Skill: Hang Power Clean
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.
10 Minute EMOM
Minute 1: 1 Hang Power Clean (@ 70%)
Minute 2: 2 Hang Power Clean (@ 70%)
Add a rep each minute until minute 10 (10 reps). If you cannot complete the prescribed reps, maintain the last number completed. Your score will be the last round you complete successfully.
Stimulus/Focus: Push yourself to see how far you can make it in this EMOM!
Enter the weight used for the power clean EMOM.
WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Dumbbell Hang Power Clean (35/20)(20/15)
Dumbbell Box Step Over (35/20)(20/15)
*24/20 Inch Box
*2 DBs (Must maintain a full grip on the handle)
Stimulus/Focus: Strive to do big sets of work–taking no more than one break in the bigger rounds and going unbroken on the smaller rounds.
Cool Down: Tabata Couch Stretch