Monday's WOD "Back Hand"

Strength

Back squat wave 3-2-1-3-2-1

Metcon

In a 5 minute window

Run 400m

Max squat cleans in remaining time @ 155/105

Rest 4 min

Repeat

Extra Credit

Single leg RDL 3 x 10 reps each leg

Training Intent

– Strength: Start at 50% of 1RM and progressivel build using the first wave as a potentiation wave. The purpose of the initial sets to prime your CNS for the heavier sets. Wave loading is an effective way to efficiently work up to heavier loads with compound movements.
– Metcon: Each set should be close to a maximal effort. Don’t over pace the run to complete more squat cleans. Perform both at a high level of intensity. Squat cleans can be touch "n" go or singles. Try to match scores from AMRAP 1 to 2. Use a weight that is challenging and that will most likely be done in singles. The 4:00 rest interval will NOT be a complete recovery energy system wise, but should allow scores to be within 5 reps of each other.