https://youtu.be/syo17N5IaqE
Each set should be close to a maximal effort. Don’t overpace the run to complete more squat cleans. Perform both at a high level of intensity. Squat cleans can be touch n go or singles. Try to match scores from AMRAP 1 to 2.
STRENGTH
Back Squat Wave: 3-2-1-3-2-1+
Rest 2:00-3:00
– Second Wave heavier than first wave.
– Beg: 5 x 5, adding if form permits.
– Last set is AMRAP set.
WOD
“Backhand”
In 5:00 Window:
Run 400 meters:
Remaining time: Max Squat Cleans (155, 105)
Rest 3:00 + Repeat
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Score = Score #2
Extra Credit
Single Leg RDLs: 3 x 8-10 ea. Rest 90s.