Warm Up:
2 Rounds:
200m Run or Row
5/5 Windmills
10 Goblet Squats
15 Russian Swings
*Use a light load on the first round and a moderate load on the second round.
WOD A:
Every 2 minutes for 3 sets (0:00 – 6:00)
3 Muscle Cleans
*Increase load across sets.
**Rest 2:00 before starting the power cleans. (6:00-8:00)
Every 1:30 for 8 sets (8:00 – 20:00)
1 Power Clean
*Increase load across sets, starting with a weight slightly above last muscle clean weight.
WOD B:
3 Rounds:
50′ Overhead Walking Lunge (45/35)
15 Plate Ground to Overhead (45/35)
:30 Accumulate of an L-Sit