10/28/2017

Power Clean (1-1-1-1-1)
Take 15 minutes to establish a heavy load.
Metcon (AMRAP – Rounds and Reps)
Partner WOD
Take 15 minutes to establish max power clean (combined total). Divide total by body weight. Use as multiplier for WOD below.

16 Minute AMRAP:
8 Power Cleans, 155/105#
8 Ring Dips
8 KB Combos, 53/35# (1 SDHP, 1 Russian KB Swing, 1 American KB Swing)

Example: Athlete A power cleans 250 and Athlete B power cleans 185, that’s a total of 435. Athlete A’s bodyweight is 175 and Athlete B’s bodyweight is 145 for a total of 320. Divide 435 by 320 and you will get 1.36. In the AMRAP, if the partner gets 6 + 16 as their score, multiple 1.36 times 6.16 for a total of 8.38, or 8 + 38.

Scales:
135/95# or less
banded ring dips/bench dips/push-ups
35/26# KB or less

WORKOUT OF THE DAY