Warm up: Coach’s Choice
Strength/Skill: Power Clean
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (12 Minute Time Cap)
21-15-9
Power Cleans
Ring Dips
*Weight increases each round.
*Round 1: (95/65)(65/45)
*Round 2: (115/75)(75/55)
*Round 3: (135/95)(95/65)
RX+: High Ring Dips (Must Complete a Muscle Up Before Starting Dips Each Set)
Stimulus/Focus: This workout should be challenging in weight and movement. Choose scales that challenge you.
Cool Down: 3 Rounds
20 Bar Hops
5 Strict Pull Ups