Strength
3 Power Cleans Every Minute for 10 Minutes (30 reps)
—Start @ 75% & add weight every 2 minutes.
Conditioning
10 Min Running Clock – 6 RFT
| RX+ | RX | INT | SC |
| 5 MU (odd = ring, even = bar) | 3 MU (odd = ring, even = bar) | 2 MU (odd = ring, even = bar | 5 GI Janes or 6 RR + 6 HR PU |
| 12/9 Cal Assault (20/15 AD) | 12/9 Cal Assault (20/15 AD) | 12/9 Cal Assault (20/15 AD) | 8/6 Cal Assault (15/10 AD) |
| Right into: | |||
| Max DU in remaining time | Max DU in remaining time | Max DU in remaining time | Max DU in remaining time |
WOD Notes: The goal is to have at least 2-3 minutes to accumulate as many Double Unders as possible. If you don’t have DU, I want you to still practice to see how many you can get. Record 2 scores (time for WOD & Dubs).
Assistance
a) Strict Pull-ups – 6 EMOM for 10 minutes
b) GHD Sit-ups – 4×25 (rest 30 sec between)
