Don’t forget to submit your scores for the Open WOD 19.1. Deadline is Monday at 6pm to submit.
15 Minutes To Build To A Heavy 1 Rep Power Clean
Rest 3 Minutes
3 Minutes To Complete
(17/14)(21/17) Cal Bike
15 Pull Ups
9 Hang Power Clean & Jerk @50%
Rest 3 Minutes
4 Minutes To Complete
(17/14)(21/17) Cal Bike
15 C2B Pull Ups
9 Hang Power Clean & Jerk @55%
Rest 4 Minutes
5 Minutes To Complete
(17/14)(21/17) Cal Bike
15 Bar Muscle Ups
9 Hang Power Clean & Jerk @60%
Today we are going to move some weight to start off. We are looking to build to a heavy 1 rep power clean. We will then use that number to determine your percentages for hang power clean & jerk in the Met-Con.
For the Met-Con, we are looking to work through each round as quickly as possible. The gymnastics work in each round should give the legs a little break coming off the bike, so don’t be over conservative on the pace. For the hang power clean & jerk, we are looking to go unbroken with these each round. The time to complete for each round represents the time cap for that round.
You will have two scores today. One for total time to do the 3 rounds and one for your power clean weight.