Strength
Clean – 5×5 (you must squat at least 1 one them)
—1 Set every 2:30. Must be touch n go
Conditioning “Time Cap 20 min”
For Time – Last Chance Qualifier WOD #4
100 double-unders
10 squat cleans, 135/95 lb.
5 legless rope climbs 15ft
80 double-unders
8 squat cleans, 185/135 lb.
4 legless rope climbs
60 double-unders
6 squat cleans, 225/155 lb.
3 legless rope climbs
40 double-unders
4 squat cleans, 245/175 lb.
2 legless rope climbs
20 double-unders
2 squat cleans, 275/185 lb.
1 legless rope climb
WOD Notes: DU sub = 50-75 DU, 150 singles, or 200ft versa. Sq cleans should be 45%/60%/75%/80%/90% by round. RC sub = climb with legs 12-15ft, 2x pulleys, or 4x ring rows.
Assistance
a) Glute Ham Raises – 5×10 (or lower yourself from the top slowly for 8 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 6×20 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)