WOD

“Doesn’t Change Anything”

METCON

FOR TIME
3 Rounds
10 Power Cleans
15 Chest to Bars
Weight: 135/95
STRENGTH
Bench
3×5, at 80-85%

MASTERS

FOR TIME
3 Rounds
10 Power Cleans
15 Pull Ups
Weight: 115/75
STRENGTH
Bench
3×5, at 80-85%

MOVE

FOR TIME
3 Rounds
10 Power Cleans
15 Ring Rows
Weight: 95/65
STRENGTH
Bench
3×5, at 80-85%

WOD GUIDANCE & GOALS
Metcon AND a heavy day! We’re switching things up today by doing the metcon first. Choose a weight for the power cleans that you can cycle for at least 6 reps before having to break the set. For the chest to bars, connect sets of 3-5 reps, taking quick breaks between each set. Target sub 10 minutes for the couplet. THEN, coaches will help you build to a moderately-heavy weight for the bench press sets. Reps three through five will require you to pause at the top of the movement, and should take two seconds to press out.

Post Time + Weight to Comments. Compare Scores HERE.

HOME WOD

3 Rounds
10 Lunge+Lunge+Squat
15 Push Ups

OLYMPIC LIFTING

2 Power Snatch + 1 Hang Snatch (knee)+1 OH Squat
1 set at 75%
4 sets at 80%

2 Halting Snatch Deadlifts + 2 Snatch Pulls
1 set at 90%
3 sets at 95%

2 Parallel Back Squats + 2 Back Squats
2 Sets at 70%
2 Sets at 75%