Strength
3 Position Clean (full) – Hang + Low Hang + Floor – 6 sets @ 65%+
—One set every 90 sec for 1st 3, then One set every 2 min for last 3
Conditioning
12 Min AMRAP – 3 Rounds
12 Devil Presses 50/35#
120 Double Unders
***Max Feet on Versa Climber in remaining time
WOD Notes: Goal is to have 2+ min on the versa climber at the end. Large classes will stagger 2 min behind. DU sub = 60 DU or 200 singles.
Assistance
a) Banded Leg Curls – 4×15 (each leg)
-Lay on a bench. Attach band to the rig & get tension on it. Bring heel to butt
b) L-Sit/Tuck (Pegboard) – Accumulate 3 min
