WARMUP:
Coaches Choice
STRENGTH/SKILL:
Squat Clean Work
– 1 set x 2reps @ 70%
– 1×2 @ 75%
– 1×2 @ 80%
– 1×2 @ 83%
*If newer to cleans, complete 4 working sets of 2 reps of high hang power cleans. Use this as time to practice the movement for the conditioning piece.
WOD:
Performance
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
Functional
AMRAP 18:
9 Power Cleans (115/80)
12 Strict Dumbbell Press (35’s/25’s)
9 Front Squats (115/80)
12 Strict Pull-ups
*If newer to power cleans, take from high hang (pockets)
