WOD:

1) 12 minutes EMOTM: On 0:00 perform 1 Hang Power Clean and 1 Power Clean @ 80% of 1RM, On 0:30 perform 20 Double-unders

For this your Power Cleans must be Touch-and-Go. If you can’t Touch-and-Go scale the weight accordingly. If you’re not proficient with Double-unders use this instead as 20 seconds of Double-under practice.

2) 20 minute AMRAP:

5 Thrusters 95/65

7 Hang Power Cleans 95/65

10 Sumo Deadlift High-pulls 95/65

Get Pumped!

Extra Work:

3) Strict Toes-to-bar: 3 x Max Reps

Rest 90-120 seconds. If you can’t do these strict, kip/swing as needed.

4) Kettlebell Turkish Get-up: 3 x 3/side

Rest 90 seconds between sets. Alternate each rep. Go as heavy as possible.

For results post weight used for EMOTM and Rounds and Reps completed for Met-con along with any scaling used. If you did Extra work post reps and weights for movements.

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