Strength: Take 4-5 sets to build up to work weight and then perform all 5 sets at 80% (moderately heavy weight). All the cluster means you will be taking 10s between reps and resetting.
Metcon: Repeat Metcon. The challenge with this piece is to pace and have a strategy to complete at least 1 full round or come as close as possible. Score = total reps. Loading must be light as athletes should be able to perform at least sets of 7-10 reps for both movements. This is also a chance to work on being efficient cycling higher rep sets.
Strength
Power Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Power Clean Clusters: 5 x 1.1.1 (10s) @80% of Last Month 1RM. Rest 2:00
– If athletes do not have a recent 1RM you may work up to one instead of power clean clusters.
WOD
“Repeat WOD”
AMRAP 10:
25 Power Cleans (95, 65)
50 Thrusters (95, 65)
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)
https://youtu.be/RichkjFyOdQ