Warm-Up: Coach’s Choice
Strength/Skill: Deadlift Power Clean Complex
1 x 1
Deadlift + Hang Power Clean + Power Clean
Stimulus/Focus: Spend 10 minutes getting AHAP on the complex (Deadlift + Hang Power Clean + Power Clean).
Deadlift Power Clean Complex
10 x 1
Deadlift + Hang Power Clean + Power Clean
Stimulus/Focus: Use 80% of your heaviest. Complete one rep EMOM for 10 minutes.
WOD: 5 RFT (10 Minute Cap)
10 Burpees
10 Toes to Bar
Stimulus/Focus: This is a quick sprint. Attempt to do all work unbroken with short rest between movments.
Cool Down: 3 Rounds
100 Meter Run
15 GHD Extensions