Skill/Strength
Power Clean – Quickly Build up to a Heavy Set of 3 Reps
Rules – Once you successfully lift your first rep, you have 10 seconds before you must lift your second and another ten seconds to get your third. This simply minimizing the rest periods between your heavy attempts. You can be successful up to 90% of your 1 Rep Max Power Clean.
WOD
2016 Regional Even #4 (CFS Style)
4 Rounds For Time
28 Alternating DB Reverse Lunges (35/25) Rx+ Alternating Pistols
15 Power Cleans (115/75)
RULES – There is no option today to scale the Pistol. Either you have them today without assistance and modification or you do not, in which case you will be doing reverse lunges.