Warm Up:
400m Run
Then
10 Burpees
10 Plyo Squats
10 Long Jumps
Power Clean Prep
Strength:
Every 1 min for 12 mins:
3 Power Cleans, 65% 1RM
2 Power Cleans, 70% 1RM
1 Power Clean, 75% 1RM
Rest 1 min
3 Power Cleans, 70% 1RM
2 Power Cleans, 75% 1RM
1 Power Clean, 80% 1RM
Rest 1 min
1 Power Clean, pick load
1 Power Clean, pick load
1 Power Clean, pick load
1 Power Clean, pick load
Build in weight over the last 4 rounds.
Metcon:
AMRAP in 15 mins of:
60 Double Unders
30/21 Bike Calories or Rower
10 Push Jerks, 165/110 lbs
Extra Credit after WOD
3 sets of 10 Pull-ups
3 sets of 10 Dumbbell Bench Press