The strength portion is often overlooked, and sometimes people even sandbag it….yup hard to believe. Focus today on your max effort lifts during the power cleans and finding a really good position/scale on all 18 ring dips.
Strength WOD
Power Clean 1/1/1/1/1/1/1
(same weight across, 7 total reps)
**For the cleans if your sets of 2 last week got difficult/sloppy stay with that weight for the 1’s today, we will hit this cycle again and you can move up next week. If the 2’s felt easy then add 5-10lbs for the sets of 1**
Between each set complete 3 ring dips
If ring dips are difficult scale to ring push ups, if they are too easy continue to work a 3-5 second pause in the bottom of the dip
WOD
OTMEM for 9 minutes
30 Double Unders
Max Squat Cleans
Score = Total Squat Cleans
Fitness (40 singles unders) 95/65
RX (30 Doubles) 135/95
RX+ (30 Unbroken DU’s) 165/110
Score = Total squat cleans
6:30 am class on Friday for the Mom/Dad WOD! Thanks everyone for coming out!
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