Strength
a) Clean Pull Under (Drill) – Quickly work up to a 1RM
—You will have a significantly smaller load on the bar for this. Use your arms to pull yourself under. No dip/drive allowed.
b) Squat Clean – 2 touch n go EMOM for 8 Minutes
—Use weights between 80-85% for the entire EMOM
Conditioning
10 Rounds
30 Double Unders
10 Wall Balls (unbroken) 30/20lb
10 Burpees
—Rest 1 minute between rounds
WOD Notes: Each round is supposed to be intense (95% effort)! Subtract 9 minutes from your total time at the end. You may use slam ball or med ball for the wall balls. They must be unbroken to the black line for men & gray line for women to be RX. Scaling for DU are 60 singles.
