wow-monday

W.U.  Coach Option prep for strength

Strength Segment:  Power Clean

Spend 15 mins finding a heavy triple (3) touch and go Power cleans

W.O.D 26 Min Running clock

A:  Max Effort reps ( 4 mins)

  • In 4 mins complete as many power cleans as possible
  • Every 10 reps do 20 x DU’s or 40 x Heavy Rope Singles
  • Use 70% of the triple work from earlier

REST 2 Mins

B: 20 min Clock, Complete a 1 mile run

  • Run 1 Mile in 400M Increments
  • At the end of each 400M work below to be completed
  • 1st: 15 x Burpees
  • 2nd: 20 x Box Jumps
  • 3rd: 25 x Pushups
  • 4th: 50 x Air Squats