Strength
EMOM for 12 minutes
20 Double Unders + 1 Snatch – start @ 75% & work up to a moderately heavy single
Conditioning
For Time
21 Thrusters 95/65#
Run 250m
18 Thrusters 115/75#
Run 400m
15 Thrusters 135/95#
Run 600m
12 Thrusters 155/105#
Run 800m
WOD Notes: You should pick a weight to where you can go unbroken or break up once each set. Please load weights appropriately so that you don’t break plates.
Assistance
GHD Sit-ups – 4×25
