7.18.17

Strength: Power Clean
3-3-3-2-2-2-1-1-1-1
Build to a 1 rep max for the day
One set every 2 minutes for 20 minutes (10 sets)

Set 1: 3 reps @ 40% 1RM
Set 2: 3 reps @ 50%
Set 3: 3 reps @ 60%
Set 4: 2 reps @ 70%
Set 5: 2 reps @ 80%
Set 6: 2 reps @ 85%
Set 7: 1 rep @ 90%
Set 8: 1 rep @ 95%
Set 9: 1 rep @ 100%
Set 10: 1 rep @ 100%+

Wod:

AMRAP in 8 minutes:
Power Clean @ 90% 1RM

* Scale accordingly – if you cannot maintain good technique with 90%, lighten the weight to 80-85%