09/23/2019
Clean (10 min to build to a heavy 3-rep)
This portion is a warm-up for the workout. It should be a combination of power cleans and squat cleans so that you know how to approach the weights in the workout.
Toes-To-Bar (Skill work x 6-8 min)
This is a review of the skill and a prime for the WOD. Develop a strategy for 25 reps, coming up in the WOD.
Metcon (AMRAP – Reps)
20 min AMRAP
15 Clean @ 135/95
50 Double Unders
25 Toes to Bar
13 Clean @ 185/125
50 Double Unders
25 Toes to Bar
11 Clean @ 225/145
50 Double Unders
25 Toes to Bar
9 Clean @ 255/165
50 Double Unders
25 Toes to Bar
6 Clean @ 275/185
50 Double Unders
25 Toes to Bar
3 Clean @ 295/195
50 Double Unders
25 Toes to Bar
AMRAP Clean @315/205
15 Clean @ 135/95
50 Double Unders
25 Toes to Bar
13 Clean @ 185/125
50 Double Unders
25 Toes to Bar
11 Clean @ 225/145
50 Double Unders
25 Toes to Bar
9 Clean @ 255/165
50 Double Unders
25 Toes to Bar
6 Clean @ 275/185
50 Double Unders
25 Toes to Bar
3 Clean @ 295/195
50 Double Unders
25 Toes to Bar
AMRAP Clean @315/205
This is designed to be a pacing WOD that has an escalating quality to it. The cleans are intended to be heavy squat cleans. The AMRAP weight should be very close to your 1RM squat or power clean, whichever is heavier, and the 3 rep weight should be within 10% of that. The majority of this WOD should be heavy singles, so aim for the 11-rep weight to be at 70% and increase from there. Make the 15 and 13 rep weights, a logical increase to those loads.
