WOD – Fri, Oct 17
STRENGTH
Front Squat (GOALS + GUIDANCE: Complete the front squats at 75, 80, 85 and 90% of your 1 rep max or perceived effort. On the last set, do at least four reps, and try to sneak in one extra rep. Record your final weight, and in notes record your final rep count on )
INTERVALS
“Favorite Color” (AMRAP – Rounds and Reps)
AMRAP 12
8 Hang Power Cleans
32 Double Unders
Rest 1 Minute
MCx: 135/95
MAx: 115/75, 12 attempts
MVx: 95/65, 40 singles
GOALS + GUIDANCE: You get a built-in reset each round, so push your pace during the cleans and double unders. Choose a weight on the barbell that allows you to go unbroken or in 2 quick sets every round. Stay smooth and relaxed on the rope to minimize misses and wasted energy. Target 5-6 rounds.