Skill: Power Clean - be prepared to switch weights quickly

EMOMx6

Min 1: 6 power cleans @ 50%

Min 2: 5 power cleans @ 60%

Min 3: 4 power cleans @ 70%

Min 4: 3 power cleans @ 75%

Min 5: 2 power cleans @ 80%

Min 6: 1 power cleans @ 85%

 

3 min transition

 

Strength: Back Squat - 9 mins

1 x 5 60%, 5 push ups
2 x 4 70%, 4 push ups
2 x 3 80%, 3 push ups
1 x 2 90%, 3 push ups 

 

5 min transition - Warm up for Deads

 

WOD

21-15-9

Dead Lifts 225/155

Box Jumps 24/20

HSPUs 

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