**Heavy Singles**

Oct 11, 2021 | WOD

CrossFit ATR – CrossFit

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Warm-up

Run 400m

Then, 2 Rounds;

20 Banded Lateral Steps

10 Single Arm Dumbbell Strict Press (per side)

10 GHD Hip Extensions

Then, coach led barbell warm-up/breakdown of the Cluster.

Strength

Cluster (1 Rep Every 1:15 x 8)

Clean into a Thruster
Details:

Slowly increasing in weight to a heavy single.

After the 8th round, we will continue to increase in load as we change the movement from a cluster to a squat clean.

Clean (1 Rep every 1:15 x 10)

Details:

Continuing from the heaviest cluster, increase in load slowly to a heavy single Squat Clean.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

7/5 Calories (your choice)

10 Perfect Push-ups

15 Air Squats