Warm up: 2 min Double-under practice. For those that have DUs, work on unbroken DUs
Mobility – 10 min – Contract/release posterior chain: http://www.youtube.com/watch?v=Ol0r8lUqB-Q (this video is long – go to 4:25 to get to the meaty part to address this area)
Strength: 15 minutes to work the Clean – work to a heavy double
5 RFT (with 20 min time cap) of:
- 10 Power Clean (135/85lb)
- Run 400
Upgrade option is available if your Clean for the strength portion is 200/130lb or more, upgrade is 155/100lb
Beginners: less weight on BB, options: hang clean and/or less rounds
