I. Warm up
8-12 minutes moving through
1:00 Row OR Ski (modreate)
5 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
10 Empty Bar Deadlift
10 Empty Bar Hang Power Clean
-Then-
Warm Up to 1 rep at the top Power Clean weight you plan to hit in the workout
II. Metcon:
Metcon: 20 min cap
12 Wall Walk
12 Power Clean (155/105)
10 Wall Walk
10 Power Clean (185/125)
8 Wall Walk
8 Power Clean (205/145)
6 Wall Walk
6 Power Clean (225/155)
4 Wall Walk
4 Power Clean (255/175)
2 Wall Walk
2 Power Clean (275/185)
Scaled:
12 Power Clean (135/95)
10 Wall Walk
10 Power Clean (155/105)
8 Wall Walk
8 Power Clean (185/125)
6 Wall Walk
6 Power Clean (205/145)
4 Wall Walk
4 Power Clean (225/155)
2 Wall Walk
2 Power Clean (245/165)
Strength:
2 Power Snatch @ 70% 1 RM Power Snatch
2 Power Snatch @ 73% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 78% 1 RM Power Snatch
Strength II.
1 Split Jerk @ 73-75% 1RM Split Jerk
1 Split Jerk @ 75-78% 1RM Split Jerk
1 Split Jerk @ 78-80% 1RM Split Jerk
1 Split Jerk @ 80-83% 1RM Split Jerk
*Just Split Jerks today since we did heavy power cleans in the metcon
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