Monday, November 20th
Strength: Spend the entire session focusing on technique adding weight if technique permits. Squats cleans are done as clusters today where you complete 1 rep, drop, take a step back and then reset up.
Metcon: This workout is challenging today for both your grip and lungs. Use a challenging weight! Squat cleans will likely be completed as singles.
Strength
Squat Clean Set: Build to a heavy 1.1 (10s). Rest 2:00
– 1.1 are clusters where you rest 10s between singles
WOD
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
10:00 Cap