Strength WOD
Take 12 minutes to build up to a heavy 1 RM Power Clean
WOD
40 Cal Row
10 Power Cleans
40 Walking Goblet Lunges
2 Rounds
Fitness: 135/95 (35/26)
RX: 185/125 (53/35)
RX+: 205/135 (70/53)
Coaching Tip: The power cleans should be heavy today. Use the first portion as a warm up and get to a load that is above what you plan to use for the met con. The cleans should be in singles or doubles. If you can hit 10 in a row you should go heavier. For the goblet lunges pick a load you can hit sets of 20 with. Every step counts as one lunge.
The Squad!