Strength
1a) Power Clean: 4-5 x 3, up to a heavy 1.1.1 (5s). Rest 60s.
– 1.1.1 (5s) = drop bar between reps and reset up.
– Adv: Build to 85% of 1RM.
– Int: Build to 75% of 1RM.
– Beginner: Technique Work
1b) Wallballs: 4 x 5. Use a heavier medball than usual. Rest 60s.
Metcon
“Open WOD 11.5”
AMRAP 20:
5 Power Cleans (135, 95)
10 T2B
15 Wallballs (20, 14)
L3: (115, 75)
L2: (95, 65) (Knee Lifts) (14, 10)
L1: (75, 55) (Knee Lifts) (10, 8)
Scaling Options:
– Sub Touch n Go Deadlifts with a light to moderate weight for Power Cleans.