WOD: Monday 240212

I promise you, Nick is having fun here.

• Coaching Notes

This workout has special significance as this is the Lunar New Year WOD. The Chinese love 8s cos it's an auspicious number as it rhymes with "prosperous”. We are using two 8:00 minute workouts here to create a double prosperous significance for the day. The workout has some similarities to a workout we hit a couple weeks ago when we hit Power Snatches on the same 5-4-3-2-1 up to 90%, then went into a fast burner with the run and Power Snatches. This week we flip-flopped the challenge here, just like we may see in the Open and are doing the 8:00 minute AMRAP first, resting 2:00 minutes and adjusting loads, then getting into the 5-5-3-3-1 up to 90% on the Power Clean. We chose to do it this way as it really targets battery work, barbell conditioning, and the Power Clean is much safer to hit after some intensity than the Snatch.

metcon: "Red Dragon" A

Complete as many rounds as possible in 8 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats

Metcon: "Red Dragon" / Competitor / Level 2 B

For time:

5 Power Cleans, 70% 1RM

5 Power Cleans, 75% 1RM

3 Power Cleans, 80% 1RM

3 Power Cleans, 85% 1RM

1 Power Clean, 90% 1RM

Time Cap: 8 mins

Accessories:

4 rounds for quality of:

8 L/8 R Single Arm Dumbbell Z Press, pick load

10 Chest Supported Dumbbell Rows, pick load

Ring Support Hold, 20 secs