Main – WOD
Power Clean
10– 50% 1RM
5– 60% 1RM
3- 70% 1RM
2- 80% 1RM
1- 90% 1RM
1- 95% 1RM
1-PR attempt
*20 minutes max to work up to, and attempt, a new 1RM.
Metcon (6 Rounds for reps)
1 minute max Push Press @ 50% 1RM
1 minute max pull-ups
1 minute max KBS
1 minute max T2B
1 minute max burpees
1 minute max calorie row
2 minute rest between each station (16 minutes total for the WOD including the rest periods). May start at any station but you must continue in order once you decide. Record your scores for each set.
Cash Out
Accumulate 2 minutes in the plank (on forearms)
