Pre WOD:
Power Cleans: For quality:
8 Power Cleans 70% of 1 RM
300 m Row (Recovery Pace)
6 Power Cleans 75% of 1 RM
300 m Row (Recovery Pace)
4 Power Cleans 80% of 1 RM
300 m Row (Recovery Pace)
2 Power Cleans 85% of 1 RM
300 m Row (Recovery Pace)
1.1.1.1 Power Cleans 90%+ of 1 RM
.=1 min rest in between lifts (increase weight each lift)
WOD:
A, Nitty Gritty- Partner Style:
60/40 Cal Row
20 Double DB Devil Press2*22.5/15 kg
– Cap 10/start part B at 10 min
B, Nitty Grippy- Partner Style:
10 Rounds For time:
10Toes to Bar
15 Double DB Deadlifts 2*22.5/15 kg
15 meter DoubleDB Walking Lunges 1*22.5/15 kg
Post WOD:
30-20-10 reps:
KB Russian Twist V Ups
Rest as needed in between reps to keep the highest possible quality
