Strength WOD

Take 12 minutes to build up to a heavy 1 RM Power Clean

WOD

40 Cal Row
10 Power Cleans
40 Walking Goblet Lunges
2 Rounds
Fitness: 135/95 (35/26)
RX: 185/125 (53/35)
RX+: 205/135 (70/53)
Coaching Tip: The power cleans should be heavy today.  Use the first portion as a warm up and get to a load that is above what you plan to use for the met con.  The cleans should be in singles or doubles.  If you can hit 10 in a row you should go heavier.  For the goblet lunges pick a load you can hit sets of 20 with.  Every step counts as one lunge.
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