Main – WOD
Metcon (AMRAP – Rounds)
EMOM x 12:
2 Push Press @ 70% 1RM
*Partner up. Partner #1 goes at the top of every minute while partner #2 goes at the 30 second mark. Don’t use clamps to save time on weight change. Reps should be as fast as possible.
Metcon (Weight)
EMOM x 10:
3 Hang Power Clean
*Start with 50% of your 1RM power clean and increase by 5-10lbs each round until you reach ~80% of your 1RM. Stay at 80% of 1RM for the duration of the WOD. Record the weight used on the final set that you were completed (don’t go above 80% of your 1RM power clean).
If you don’t know your 1RM then start with light weight and perform the same sequence with 1 Hang Power Clean EMOM until you find a 1RM.
Cash Out
Accumulate 3 x 20 back extensions on GHD or turf
Rx =
BW on turf
Rx+ =
25/15lb plate on GHD
