***NORMAL SCHEDULE TODAY***
Strength
a) Back Squat – Work up to a heavy single (no tempo), then 1xME @ 70% (10-15 reps)
b) One Arm High Pulls – 4×8 (slow tempo on the way down – go lighter)
Conditioning
12 Min AMRAP Ladder
3 Thrusters 95/65# (RX+ = 115/75#)
3 C2B Pull-ups
20 Double Unders
6 Thrusters 95/65#
6 C2B Pull-ups
30 Double Unders
9 Thrusters 95/65#
9 C2B Pull-ups
40 Double Unders
12 Thrusters 95/65#
12 C2B Pull-ups
50 Double Unders
***Climb ladder until the 12 minutes is up
WOD Notes: Goal is to get through the rd of 18’s. Thrusters should be unbroken through the round of 12 and feel light. If you have to break them up that’s fine, just minimize your rest time. C2B scale = chin over bar or banded pu. DU scale = 1/2 DU or 2x singles.
