Happy burthday coach beth!!

QOTW:
“IF YOU FIGHT FOR YOUR LIMITATIONS, YOU GET TO KEEP THEM.” - JIM KWIK

TRAINING:
“Under Cover”

3 Rounds:
15 Power Cleans 115/85#
20 Pushups

Into 2 Rounds:
27/21 Cal Row
75 Double-Unders

Into 1 Round:
50/35 Assault Bike

Two separate scores, recorded for time. Total time and part 3 (1 Round bike).


Alpha:
3 Pause Power Clean
6 Sets of 2:
3-Pause Power Clean
Each pause lasts 2 seconds:
Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position
Set #1 - 60%
Set #2 - 65%
Sets #3+4+5+6 - Build to a heavy.