WOD:

1) Squat Clean: 2-2-2-2-2-2-2

Build to a heavy double. These should not be touch-and-go. This should be 1 Clean, drop the bar, and then take no more than 10 seconds to hit your 2nd rep. All sets should be within 80% of today’s heaviest. Rest 90-120 seconds between sets.

2a) 8 minute up Ladder:

1 Power Clean 185/135

1 Front Squat 185/135

1 Jerk 185/135

2,2,2

3,3,3

and so on until 8 minutes is up…immediately into

2b) AQAP:

250 Double-unders

Extra Work:

3) Barbell Rollouts: 3 x 10

Rest 90 seconds between sets.

4) Good Mornings: 3 x 15

Rest 90 seconds between sets.

5) Strict Chest-to-bar: 3 x Max Reps

Rest 90 seconds between sets. All should be done with a pronated grip.

For results post weights of all sets of Cleans. For Met-con post total reps completed in 8 minute Ladder along with any scaling used, and then time to complete 250 Double-unders. If you did Extra Work post weights, reps, etc.

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