WARMUP
STRENGTH
Below Knee Hang Power Clean
4 sets of 2 reps @ 70-75%
% based on feel for the day, drop & reset between each rep, intent is good speed/control, not super heavy DEADLIFT THE BAR UP stand, drop to below knee stopping 1" off floor, then go into power clean
DEADLIFTS
Set 1 – 5 reps @ 80%
Set 2 – 3 reps @ 85%
Set 3 – Max reps @ 90%
WOD
4 sets:
1 min Clock:
12 DB Front Squats 50/35lb
AMRAP crossover singles/ Double unders .. if you don’t have crossovers in remaining time !
--1 min rest--
-rest 4 min-
4 sets:
1 min Clock:
10 DB Power Clean 50/35lbs
AMRAP Wall Walks
remaining time
--rest 1 min--
Db work should only be 30sec of work … if over scale back the reps!