Strength
EMOM for 8 minutes of:
2 Clusters (work up to heaviest weight you plan to hit in today’s WOD)
MetCon
“Charlie Foxtrot”
Rx
12 Clusters (95/65)
10 Toes-to-Bar
15 Calorie Bike/Row
10 Clusters (115/75)
10 Toes-to-Bar
15 Calorie Bike/Row
8 Clusters (135/95)
10 Toes-to-Bar
15 Calorie Bike/Row
6 Clusters (155/105)
10 Toes-to-Bar
15 Calories Bike/Row
4 Clusters (185/125)
10 Toes-to-Bar
15 Calorie Bike/Row
2 Clusters (205/135)
10 Toes-to-Bar
15 Calorie Bike/Row
L2
Clusters @ (95/55), (115/65), (135/85), (145/95), (155/105), (165/115)
L1
Clusters @ (65/45), (75/55), (95/65), (115/75), (125/85), (135/95)
Knees-to-Chest
Barbell
6 Sets of:
3 Push Press + 2 Push Jerk + Split Jerk
Build to moderate-heavy
3 Sets of:
Bulgarian Split Squats x 8/8 @ moderate
3 Sets of:
GHD Sit Ups x 20
The purpose of today’s strength portion is to warm up the movement for the workout. Clusters are a pretty technical movement so take it slow while warming up and practice stringing the reps together once you get more comfortable with it. The WOD gets heavy real quick so make sure to focus on good technique. The toes-to-bar and calories on the bike/row stay the same but the reps for the clusters decrease as the weight increases. Ideally, it should take you the same amount of time to complete each set of clusters, or less as you progress through the workout. If you are scaling down the weights choose the option where it will still be heavy but doable. Try staying consistent with the toes-to-bar and calories as well. Consistency is key for this MetCon!