WOD August 14, 2017 (Monday)

Skill Work: Pistols
EMOM 6 Mins 8 alternating pistols

Weightlifting: Front Squat
E2MOM 10 Mins 3 Front Squats 80% of 1 rm

WOD: For Time (cap 16 minutes)

21 Hang Power Clean 155/105
200M Run
15 Hang Power Clean 155/105
200M Run
9 Hang Power Clean 155/105
200M Run

Today’s workout is a couplet with a mono-structural movement and weightlifting as well. Even though this is a couplet it may feel very similar to a single element metcon as the run is short and won’t quite feel like recovery.

Choose a weight that you can maintain sets with throughout the workout. You should be able to open up with 5-7 reps in the set of 21 with the weight you choose. If at any point you have to resort to singles or doubles you have gone too heavy.

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