Every 1 min for 12 mins, alternating between:
1 Power Clean, 60% 1RM
1 Power Clean, 65% 1RM
1 Power Clean, 70% 1RM
1 Power Clean, 75% 1RM
1 Power Clean, 80% 1RM
1 Power Clean, 85% 1RM
1 Power Clean, 85% 1RM
1 Power Clean, 85% 1RM
1 Power Clean, 85% 1RM
1 Power Clean, 85% 1RM
1 Power Clean, 85% 1RM
1 Power Clean, 85% 1RM
7 rounds for time of:
7 Wall Balls, 20/14 lbs, 10/9 ft
5 Handstand Push-ups
7 Hang Power Cleans, 135/95 lbs
GENERAL
The power clean is the big focus of this two part workout
Looking for our metcon today to take between 6-12
POWER CLEAN
In part 1, we will be performing 1 power clean every min on the minute. We will build up in weight each minute until we hit 85% of our 1RM power clean in the 6th minute. In minutes 7-12 you may either stay @ 85% or work up to a heavier weight if feeling good and mechanics are on point.
WOD
Happy Birthday Natalie! (Coach Amy’s daughter)
MODS:
WALL BALL
decrease weight, height of target or both
If needed, med ball front squat and press
HSPU
x3 wall walks,
x10 shoulder taps (facing wall or aways from wall)
Knees/feet off box
Handstand Holds
Strict DB Press
ect..
HANG POWER CLEAN
reduce weight
If needed, perform Russian KBS
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