Strength: Full Cleans
6 x 1 rep, work up to a heavy single (should be above working weight)
WOD Warmup: Complete 3 rounds for quality
2 Rope Pulls
5 Strict Toes-to-Bar
10 rounds for time
1 rope climb
1 heavy clean (70-80%)
Rx+: Legless rope climbs, full cleans
Workout notes: Happy Monday! In the first part of class, spend some time working on clean technique and build to a heavy single. You can do power cleans, but full cleans with a good setup is encouraged during the WOD. Don’t be in so much of a hurry that you rip the weight off the ground with bad technique. The run and rope climb should spike your heart rate enough to make it challenging.
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