Strength
2 Power Clean + 2 Sq Clean every 1:45 for 6 sets (touch n go)
—start @ 65% of Sq clean & work up to a heavy set
Conditioning
For Time
30 Thrusters 115/75#
30 C2B Pull-ups
Run 1 Mile
30 Thrusters 115/75#
30 C2B Pull-ups
WOD Notes: TD = 13-20 min. Thrusters should be light to where you can do them in 2 sets 1st round. Should be able to do them in 3×10 worst case scenario on the 2nd round. You may scale the Thruster/PU part by doing 3 rounds – 10 thruster + 10 PU (before & after run). Choose this option if you have a hard time stringing large sets of Pull-ups.
Reminder: The Ring/Bar Muscle-up clinic is this Sunday at 12-2pm! Prerequisites are 4-5 Strict Pull-ups & 4-5 Strict Ring Dips. Sign-up sheets will be on the front desk as you walk into Rage! Cost = Free for Rage Members and $10 for Non-Rage Members.
Andy B – Hitting triple extension!