Warm Up : (10 Minutes)
3 Rounds of:
5 Power Cleans
10 Sit-ups
15 Air Squats
20 Banded Good mornings
Strength : (20 Minutes)
Power Clean:
1RM
Rest 2:00 Between Sets
– 8-10 Total Sets
– Beg: 10 x 2 Working Technique
Metcon : (20 Minutes)
Open WOD 11.5
AMRAP 20:
5 Power Cleans (135, 95)
10 T2B
15 Wallballs (20, 14)
L3: (115, 75)
L2: (95, 65) (Knee Lifts) (14, 10)
L1: (75, 55) (Knee Lifts) (10, 8)
Accessory : (5 Minutes)
50-100 Banded Leg Curls