Pic: Angela Clancy

WoD: "Pain & Gain"

[B]: WoD: For Time

10 Power Cleans

50 Double Unders

8 Power Cleans

40 Double Unders

6 Power Cleans

30 Double Unders

4 Power Cleans

20 Double Unders

2 Power Cleans

10 Double Unders

M: 62.5kg ---|--- W: 42.5kg

Going with two segments to the WoD today. Sometimes this is appropriate in order to develop a movement &/or build confidence in our own techniques in it. We can't do this style of training everyday as it would lead to many tired & sore bodies who ultimately will end up "saving themselves" either for a the lifting component or the metcon. Plus if you do every day where is the variance to your program??
Today we want you to build up to a "Heavy 3" on the Power Clean. We will put 10 mins on the board after a few initial warm up sets and we want to see what you can do under these conditions. We also will be insisting on the reps being "Touch & Go". This will make it a transferable skill back toward CrossFit. None moreso than the WoD that is upcoming.
For the Metcon this is short & sharp. Think 5-8 mins as the goal. Thew bar should be moderately heavy BUT you can still hit 5-6 reps touch & go at the start!
Kicking way to start the week & summer itself!!
Hold the standards. Form is priority as always.
Scale as needed.
Stay Humble. Work Hard. Be Happy.

Post your best 3 rep Power Clean & your TIME to Beyond The Whiteboard