AMWUP 5 of 10 Goblet Squats, 10 SA RKBS, 10 SA KB Push Press.
Coach Led 2 rounds (PVC, Barbell)
5,4,3,2,1 Power Clean and Push Jerk. Build to a heavy 1. Rest 2 minutes
1 Round of WOD.
AMRAP 12 – 10 Wall Balls, 10 Power Cleans, 10 Push Press.
RX 20/14, 95/65. L2 16/12, 75/55. L1 12/8, 65/45
Power Cleans, Push Press => DB Cleans & Press
Foam Roll Back and Quads
Part 1 is building to a heavy single not a 1RM. There should be no failed reps due to weight. Part 2 will be a grinder, use the warmup to determine how you will attack the WOD with reps and rest.