Group: Bergener Power Clean
Strength: 15’ to complete 3 x 3 Bench Press @ 80-85% of 1RM
WoD: 5 RFT (15’ Time Cap)
10 Power Cleans (135/95) a) 115/80 b) 95/65
15 Wall Balls (20/14) (10/9) a) 14/12 b) 12/10
50 Flutter Kicks (L+R=2)
Coaching Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Posterior and Quads / Lax Pecs and Shoulders