Perform 3 sets of the following (format taken from CFI July 27 WOD – later will do that WOD as described since the split squat/HSPU combo also looks good):
- 6 – 8 x Body Weight Bench Press
- Rest 30 seconds
- Max reps Toes to Bar
- Rest 3 Minutes
Then for time perform the following:
- 10 x Dips
- 1 x Dumbbell Clean @ 16kg per hand
- 9 x Dips
- 2 x Dumbbell Clean @ 16kg per hand
- 8 x Dips
- 3 x Dumbbell Clean @ 16kg per hand
- 7 x Dips
- 4 x Dumbbell Clean @ 16kg per hand
- 6 x Dips
- 5 x Dumbbell Clean @ 16kg per hand
- 5 x Dips
- 6 x Dumbbell Clean @ 16kg per hand
- 4 x Dips
- 7 x Dumbbell Clean @ 16kg per hand
- 3 x Dips
- 8 x Dumbbell Clean @ 16kg per hand
- 2 x Dips
- 9 x Dumbbell Clean @ 16kg per hand
- 1 x Dips
- 10 x Dumbbell Clean @ 16kg per hand
Result: For the strength part did 15-10-10 T2B. For the METCON it took – 10:15 (8:15 in Sept 2014). I started with squat cleans and at the 7 rep round switched to just hanging cleans. Hanging cleans are the way to go to get the best out of the metcon (quicker cycles).