GREAT JOB ON THE SQUATS TODAY!!  Love the energy and sense of community we had at each class.  

6 Minutes To Build To A Heavy 3 Rep Power Clean

5 Minute Rest

6 Minute AMRAP

5 Power Clean @ 70% Of Your 3 Rep

10 Lateral Burpee Over Bar

6 Minute Rest

6 Minute AMRAP

5 Hang Power Cleans @ 70% Of Your 3 Rep

10 Bar Facing Burpees

Each AMRAP will have its own score.  The power cleans will not, but the weight will establish your WOD weight.  

Ok all…we are laying off the legs (a bit) today.  You are probably a little sore from our first two WODS of the week.   The absolute WORST thing you can do at this stage is to stay out of the gym.  You NEED to move so we can flush that lactic acid out of your system.

For today, we want to build up to a heavy 3 rep power clean.  These are touch and go.  No rest and reset.  FORM FORM FORM is a must as we build up in weight.  Focus on your technique and only continue to build weight as your form will allow.  You will get a good metabolic workout regardless of what weight you end up with for your 3 rep.

We will have a 6 minute rest between AMRAPS.  The rest should allow for a full recovery before you begin your next AMRAP.  These are short AMRAPS given the time it takes to cycle each movement.  Not looking at taking a pacing approach to these.   Work as intense as YOUR fitness level will allow.