Strength / Skill
Power Clean + Hang Clean + Clean
Build to Max, then 90% x 1 x 2-3
Notes
If you just finished On-Ramp, take this a little slower and keep it light. Stay focused on your form.
Percentage for down sets is of today's max.
Hang clean is from directly above knee.
WOD
On a 5:00 clock, complete 3 rounds of:
8 Pullups
8 Dumbbell Snatches, 50#/35#, alternating
...then, complete as many calories as possible on the Echo Bike in the remaining time
Repeat for four consecutive sets (20:00 total).
NOTES AND SCALING
To clarify how this will go: complete 3 rounds of pullup/DB snatch, then accumulate as many calories as you can with the time remaining. Once the clock hits 5:00, proceed immediately into three more rounds of pullup/DB snatch, then back to the bike. Repeat @ 10:00 and 15:00.
Pullup: Scale reps for unbroken sets. Scale movement to jumping pullup.
Dumbbell Snatch: Scale load for unbroken sets. Scale movement to single arm kettlebell swing.