WOD:
On the minute every minute for 12 minutes:
Run 100m
Perform max reps of power clean at body weight
Every minute, the athlete will run 100m. With the time remaining in the minute, the athlete will perform as many reps of power clean as possible. This will be repeated for the duration of 12 minutes. The athlete’s score will be the total number of power cleans completed.
SCALES:
Gold
Run 100m
Power clean at 90% body weight
Silver
Run 100m
Power clean at 80% body weight
Bronze
Run 100m
Power clean at 70% body weight
WARMUP:
8 min AMRAP at warmup pace:
500m row (one time)
10 Walking lunge steps
10 Pushups
10 Medicine ball cleans
MOBILITY OR SKILL WORK:
Skill work
Strict toes to bar
Ring support
FOR THOUGHT:
13-Year-Old Girl Defies Government Food Pyramid and Holds Eight World Records by Karen De Coster