Strength
Clean Complex: 5x (1 Power Clean + 1 Squat Clean)
—Work up to a heavy weight and focus on technique. Must be touch & go.
Conditioning
3 Power Cleans 225/145lb
1 Wall Climb
Run 250m
6 Power Cleans 225/145lb
3 Wall Climbs
Run 400m
9 Power Cleans 225/145lb
5 Wall Climbs
Run 800m
6 Power Cleans 225/145lb
3 Wall Climbs
Run 400m
3 Power Cleans 225/145lb
1 Wall Climb
Run 250m
WOD Notes: PC weight is 80% of your 1RM. Scaling for the Wall Climbs are elevating your feet onto a 20″ box and walking your hands as close to the box in a pike position or 4 burpees / wall climb. Standard for wall climb is movement starts in the bottom of the push-up where you will walk your feet up the wall until nose touches the wall, then you must walk your hands back out into the bottom of the push-up. You may also scale by touching knees or hips to the wall.
Colby cruising the run