11/4/2020 – WOD

Strength
Clean – 1 EMOM for 10 Minutes. Work up to a heavy single (Go for a PR if you feel good)

Conditioning  (22 Min Cap)
Complete For Time w/ a Partner
Buy In: 100/80 Cal Ski
30 Squat Cleans 135/95#  (RX+ = 155/105#)
50 T2B
20 Squat Cleans 185/125#  (RX+ = 205/135#)
50 T2B
10 Squat Cleans 205/135#  (RX+ = 235/155#)
50 T2B
Buy Out: 100/80 Cal Ski

WOD Notes: There’s a 22 min cap on this. Goal is to try and finish. Score = is your time or total cals that you finished on 2nd ski erg. This entire WOD is “you go, I go”. Pick a light, medium, heavy weight for your cleans (50%, 65%, 75-80%). T2B Sub = toe through rings or v-ups. 

Assistance
a) DB Skull Crushers – 4×12
b) DB Reverse Flies – 4×15 (pause at top)

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