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 finding a one rep max on the 3-position power clean.
Metcon: 10 Minute EMOM
1 – 3 Position Power Clean at 90%
Stimulus/Focus: Complete one complex EMOM at 90% of your heaviest from today. You can re-attempt within the minute if you miss. You can only click RX if you complete all 10 rounds at 90%.
WOD: Opposing Ladder for Time (12 Minute Time Cap)
10-1 Power Clean (135/95)(95/65)
1-10 Pull Ups
*RX+: (185/135)(135/95) & Chest to Bars
Stimulus/Focus: Complete the power cleans in quick singles to save your grip for the pull ups. Try to complete the pull ups unbroken or in no more than two sets.
Cool Down: 3 Rounds
5 Ring Dips
20 Russian Twists