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.
Power Clean: 1RM. Rest 2:00
– 8-10 Total Sets
– Beg: 10 x 2 working technique
“Open WOD 11.5”
5 Power Cleans (135, 95)
15 Wallballs (20, 14)
L3: (115, 75)
L2: (95, 65) (Knee Lifts) (14, 10)
L1: (75, 55) (Knee Lifts)
50-100 Banded Leg Curls.