WOD
Strength
Clean: 60/3, 70/3, 75/3, 80/2, 85/2, 90/2
Conditioning
AMRAP in 16 minutes:
7 Strict Pullups | R+ 4 Ring MU
10 Thrusters (95/65)
60 Double Unders
Rest 1 minute
Extra
Before
Front squat – deload week
-5 sets of 5 at 70%
*Pause for 3 sec. in bottom of first rep
5 min. EMOM – 3 wall walks up and down
5 sets – 20 ft. HS walk to wall + 30 sec. hold (try and pull feet off wall)
After
200m sandbag/dball carry (AHAP)
*every 50m stop and perform 10 Squats w/ weight