Strength:
Strict Press 15 min running clock find a new 1 rep max.
General template to warm up. They do not need to follow this though.
10 at 50%
8 at 60%
6 at 70%
4 at 80%
2 at 85%
1 at 90%
1 at 95%
1 at 101%
WOD:
On the 4:00min x 5 Rounds:
15/12/10 Calorie Fan Bike
12 Single Arm DB Hang Power Cleans (50/35/25)
9 Box Jumps (24″/20″)
*Must switch arms every 6 reps
Score: Slowest round
Log times for all 5 rounds