Warm up: 400 m run, 10 pvc shrugs, 10 pvc elbows high n outside, 10 pvc power cleans, 10 pvc cleans
Skill/focus: Power Clean
groups of 3ish, 1-2 warm ups sets
WOD In 20 mins: Power Clean 1 rm
Suggested loading pattern
50% x 3 reps
65% x 2 reps
75% x 2 reps
85% x 1 rep
90% x 1 rep
95% x 1 rep
more than 100% x 1 rep
if succeed more than 100% x 1 rep
5 power cleans @ 70% 1rm
10 box jumps 24"/20"
4 RFT
Post 1 rm and time for score
Shout Out: We knew that they would but congratulations to Coach Kim, Antonio and Scott B for passing their Level 1--it's official now!
