12/1/2018 CFNL WOD

Power 1:
Banded Bench Press
@ 60% 1RM
5 sets 3 reps
Tempo:3-1-0-1
Spotters must be used

Power 2:
Plyo Push ups
5 rounds:10secs on 50secs off
Control descent then explode up lifting hands off the floor

Pre WOD:
Build to starting WOD weight

WOD:
For time:
4 Squat Cleans, 70% 1RM
20 Double Unders
3 Squat Cleans, 80% 1RM
20 Double Unders
2 Squat Cleans, 90% 1RM
20 Double Unders
1 Squat Clean, 100% 1RM
20 Double Unders
(8min cap)

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