Skill: 12 min EMOM (take 7-8 min to warm up to weight)
Even: Max Reps in 20 seconds - High Hang Power Clean @ 70%-78.5% of 1 RM PC
Odd: Max Reps in 20 seconds - T2B
*HHPC is from the power position. Chest does not drop. Knees are bent and go from there.
*The intention is to hit 4-7 reps in the 20 seconds of HHPC. If they get more or less of this range, they need to adjust the weight.
WOD: 4 RFT
10 Plyo Push Ups (Chest slap or clapping)
200 m Run
20 Russian Twists 45/25
30 Mountain Climbers (sprint style - knee to chest)
12 min time cap
Mods: Regular pushups → on a box or Rogue bar
Mandatory coach-led cool-down/mobility 5-7 minutes
Score: Total HHPC reps/ Total T2B reps/ time or time plus reps as seconds
Even: Max Reps in 20 seconds - High Hang Power Clean @ 70%-78.5% of 1 RM PC
Odd: Max Reps in 20 seconds - T2B
*HHPC is from the power position. Chest does not drop. Knees are bent and go from there.
*The intention is to hit 4-7 reps in the 20 seconds of HHPC. If they get more or less of this range, they need to adjust the weight.
WOD: 4 RFT
10 Plyo Push Ups (Chest slap or clapping)
200 m Run
20 Russian Twists 45/25
30 Mountain Climbers (sprint style - knee to chest)
12 min time cap
Mods: Regular pushups → on a box or Rogue bar
Mandatory coach-led cool-down/mobility 5-7 minutes
Score: Total HHPC reps/ Total T2B reps/ time or time plus reps as seconds
Things are getting fancy!! 5:45 class now has t-shirts thanks to JB :) #TheBreakfastClub
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