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WOD
Strength
Hang Clean (below knee): 60/3, 70/3, 75/3, 80/2, 85/2, 90/1
Conditioning
AMRAP in 12 minutes:
50 Double Unders
12 DB Lunges (50/35)
12 DB Thrusters (50/35)
*for lunges hold DBs at side.
Extra
Before
FS: APRE –
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#
20 reps on rings – Kip only from static arch position
5 sets – 3 rings MU + 3 strict hollow ring dips
After
4 sets 60 sec. hold – facedown in GHD