Coach Creation WOD by Chris Banks
- For Max Total Weight in 30 minutes
- 1 Deadlift
- 1 Bench Press
- 1 Power Clean
You pick the weight for all three lifts. Your goal is to accomplish as much total weight lifted over the course of the 30 minutes.
You can go heavy and slow or lighter and faster. Your goal is to move as much weight as possible completing a single rep at each movement. You must continue to rotate deadlift> bench press> clean. You cannot change the order or do more than 1 rep at each station.
Multiply weight on the bar by how many reps you did of each movement. You should have one total at the end.
Strategy: Have a spotter available to you for the bench. These will become very heavy fairly quickly. Always be safe about your lifts. Don't sacrifice technique and form. If you are concerned it's going to happen at some point, reduce the weight before you start.