WOD
Strength
Squat Clean Thruster: 12 minutes to build to heavy but perfect single
Conditioning
Every 5 minutes for 4 rounds (20 min. clock):
R+
25 Wallballs (20/14)
25 Toes-to-Bar
75 Double Unders
Rx
20 Wallballs (20/14)
20 Toes to Bar
40 Double Unders
Scaled
20 Wallballs (12/8)
20 Abmat Situps
50 Single Unders
*Record slowest round, Scale more as needed.
Extra
Strength
Clean from blocks from above knee: 60/2, 70/2, 75/2, 80/2, 85/1, 80/2, 90/1, 80/2
-Every 2 min.
Skill
A) 5 sets of 5
– 3 sec. tempo descent kipping HSPU
B) Accumulate 75 KB situps (touch KB behind head at bottom of SU and press above head at top