POWER CLEAN

A) Strength:

1a) Power Clean (4-5 x 3), up to a heavy 1.1.1 (5s). Rest 60s.
– 1.1.1 (5s) = drop bar between reps and reset up.
– Adv: Build to 85% of 1RM.
– Int: Build to 75% of 1RM.
– Beginner: Technique Work

1b) Wall Ball Shots (4 x 5). Use a heavier medball than usual. Rest 60s.

B) WOD:

"Open WOD 11.5"

AMRAP 20:

5 Power Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55))
10 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post)
15 Wall Ball Shots (20/14)

Alternate Scaling Option:
– Sub Touch n Go Deadlifts with a light to moderate weight for Power Cleans.

C) Extra Credit:

3 Rounds, rest as needed:

20 Banded Pull-throughs
25 Banded Face-pulls 

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