Strength: Don’t spend too much energy on higher rep sets. Athletes should be performing 6-8 singles with ascending weights. Athletes should look to first beat their old max by 5-10# then go higher if needed.
Metcon: We’ve performed similar workout with Death by Clean and Jerk but this workout will be much more challenging globally including the squat. Most athletes should shoot for 5 completed rounds. Adv athletes shoot for 6+ rounds. Weight choices should be light. Perform in singles dropping from overhead to save energy.
Strength
Back Squat: 1RM. Rest 2-3:00
WOD
“Cluster F”
EMOM 10:
Minute 1: 1 Squat Clean Thrusters (135, 95)
Minute 2: 2 Squat Clean Thrusters
Minute 3: 3 Squat Clean Thrusters
And so on.
Goal it to make as far as possible or minute 10. *Score = last completed round.
L3: (115, 75) L2: (95, 65) L1: (75, 55)
https://youtu.be/ZaVwmTFYb2I?list=PLAjbIBvZkJGFAQGaF0Lx0yEaUgccGmbGt