Warm Up
EMOM for 4 minutes:
Min 1: 8/6 cal Bike/Row
Min 2: 10/7 cal Bike/Row
Min 3: 8/6 cal Bike/Row
Min 4: 12/10 cal Bike/Row
Strength
E2M for 14 min of:
2 Deadlifts
2 Power Cleans
2 Front Squats
2 Push Jerks
Work up to today’s heavy for the complex
MetCon
“Doppleganger”
Rx
In Teams of 2, AMRAP in 15 min of:
2 Rounds:
2 Deadlifts 185/125
2 Power Cleans 185/125
2 Front Squats 185/125
2 Push Jerks 185/125
then
40 DU
1 person does 2 rounds of the complex then 40 DU then you switch.
Scaled
135/95
During the strength, work up to a heavy set of the complex. This setup will allow you to practice all the parts of the lift. Each movement is simply the next step. For the weights, pick a weight you can do at least 1 set unbroken. You’ll get some rest while your partner goes. The intent here is an interval wod with approx 1:1 work rest. This effectively will build aerobic conditioning as well as keep mechanics sound.