The goal today is to prime ourselves with squat clean skill work and then have plenty of energy to attack the metcon. In the strength portion, if you feel good, and today is a good day, you have the green light to “go get” a new 1rm. But don’t feel pressure to achieve that if not. For the conditioning, keep weights moderate but allow them to get heavy as you near the final 2 rounds. Today is a good day to practice barbell cycling and learn through the stress of touch and go reps, at least in 1 round. We often shy from this approach to avoid the discomfort and unrewarded time reduction, but today I’m encouraging due to that.
400m Run
________
6 minute AMRAP
4 Spiderman + Twist
6 Lateral Lunge
8 Air Squat
10 Light KB Swing
________
3 Barbell Deadlift
3 Barbell Front Squat
3 Squat Clean
3 rounds with empty barbell
_______
Prep for strength with coach
Build to a heavy single in 12:00
This is to be a primer for the WOD today, not necessarily in pursuit of new 1rm. Building to approximately 85-90% is the goal!
)
RX: Conditioning
“Run Clean”
200m Run
15 Squat clean (135/95lb.)
200m Run
12 Squat Clean (165/115lb.)
200m Run
9 Squat Clean (185/125lb.)
200m Run
6 Squat Clean (205/135lb.)
200m Run
3 Squat clean (225/155lb.)
For time.
Intermediate
“Run Clean”
200m Run
15 Squat clean (95/65lb.)
200m Run
12 Squat Clean (115/85lb.)
200m Run
9 Squat Clean (135/95lb.)
200m Run
6 Squat Clean (165/115lb.)
200m Run
3 Squat clean (185/125lb.)
For time.
Basline
“Run Clean”
100m Run
15 Squat clean (75/45lb.)
100m Run
12 Squat Clean (85/55lb.)
100m Run
9 Squat Clean (95/65lb.)
100m Run
6 Squat Clean (105/75lb.)
100m Run
3 Squat clean (115/85lb.)
For time.
