Warm-Up: Coach’s Choice
Strength/Skill: Clean
1 x 1 x 1 x 1 x 1
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT (30 Minute Time Cap)
800 Meter run
30 Dumbbell Hang Squat Cleans (35/20)(20/15)
200 Meter Dumbbell Front Rack Carry (35/20)(20/15)
*Use two dumbbells for both movements.
Stimulus/Focus: This will be a long grind. Find a steady pace and just keep moving.
Cool Down: 3 Rounds
5 Toes to Ring
20 Candlestick Raises