Durability
Plate Walking – Pick whichever weight you want
1 Min Walk – Plate Overhead
-30 seconds rest-
1 Min Walk – Plate at Chest
Skill/Strength
Power Clean
In 10 minutes, work up to a heavy weight for a set of 3 reps, then a set of 2 reps and then a set of 1 rep. The weight should increase as you go from 3 reps to 2 reps and from 2 reps to 1 rep. Post your total pounds lifted on the white board. Drop all reps.
Example – 225 x3, 240 x2, 255 x1 = 675 + 480 + 255 =1,410 total Pounds
WOD
5 Rounds
5 Power Cleans (185/125) Rx+ 225/155
10 Broad Jumps (6″/4″)
Notes – Ladies, if you want to jump 6″, my all means please do. The floor mats in the gym are 4″ by 6″ so that is obviously what we will use as our jumping lines. Last time we did broad jumps, athletes would jump and land ON the 6″ or 4″ line instead of landing past the line and that is NO Rx. However, shorter jumps might be what you should be doing so please work within your ability.
Scores from Monday “Helen” – Good work everyone
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