2019-09-23 WOD

WARM
std warmup
clean drills

MAIN

A. Capacity test:

A1. Build to a heavy power clean in 8 min
5x45, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175

Rest 4 min

A2. At 85% of above ORM (150# -  so I did 155), do AMRAP in 8 min
42 reps (sets of 3 every 30 seconds with one 30 miss in there (14 sets of 3)

B. 3 rounds, each a sprint, 2min b/t
{
5 strict HSPU
5 Front Squat (cleaned 1st from floor) 135# (75% of above)
}
30s, 31s, 32s

I added:

C. MU Practice
3 strict singles