https://youtu.be/vsigtvDxWUE
We’ll spend 5:00 working technique and the other 15:00 building to a 1RM Power Clean. There will be plenty of time to reinforce technique beforehand. We will retest the Power Clean in 12 weeks so make sure you record your new PR in SugarWOD!
For the WOD, it’s important to have a plan to pace yourself for the entire 20:00. Starting off slower than you think will allow you to minimize transition and stay away from redlining. Breaking sets early will allow you to sustain yourselves for the long haul so I would recommend starting off slower than you think.
STRENGTH
Power Clean: 1RM. Rest 2:00
– 8-10 Total Sets
– Beg: 10 x 2 working technique
WOD
“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)
Extra Credit
50-100 Banded Leg Curls.