Mobility/Activation: 2 rounds of
5 muscle cleans
5 hang power cleans
5 front squats
Strength: Clean (squat)
15:00 to work towards a heavy single attempt in the clean. Lift must start from the floor and use the full ROM of the squat. Next week we will be adding the clean and the jerk together.
Rx: 95/65, pull ups
Scaled: 75/55, any scaled version of pull ups
Coaches’ notes: good old Fran, this is benchmark WOD, you are supposed to go all out for the entire duration, no pacing.
After party: Tabata v-ups and flutter kicks (alternating)