Strength
3 Power Clean + 2 Sq Clean every 2 min for 6 sets (touch n go)
—start @ 65% of Sq clean & work up to a heavy set
Conditioning
For Time
50 Double Unders
15 C2B Pull-ups
6 Laps DBall Carry on Shoulder 150/100#
100 Double Unders
20 C2B Pull-ups
8 Laps Dball Carry on Shoulder 150/100#
150 Double Unders
25 C2B Pull-ups
10 Laps Dball Carry on Shoulder 150/100#
WOD Notes: TD = 10-16 min. DU scale = cut reps in half or 2x singles. C2B scale = chin over bar or kneeling assisted pull-ups. 1 lap = 6 mats for the Dball Carry. You must drop Dball and switch shoulders after the 3rd lap (1st rd), 4th lap (2nd rd), 5th lap (3rd rd)
Dan J – elevated ring rows!