Strength
Front Squat (pause) – 7×2
—Start @ 70% & work up to a heavy 2RM
Conditioning
4 Rounds For Time
3 Thrusters 205/125lb
30 Double Unders
—Rest 1 minute
3 Rounds For Time
6 Thrusters 165/105lb
40 Double Unders
—Rest 2 minutes
2 Rounds For Time
9 Thrusters 135/95lb
50 Double Unders
***Score is total time minus 3 minutes.
WOD Notes: Thrusters (77%, 62%, 50% by round) must be unbroken, so pick 3 different weights that are challenging. Scaling for DU are double the amount of DU. You have 3 minutes total of built in rest within this WOD, so try to sprint each mini workout.
