12/8/2017

7
Dec

12/8/2017

During warm-up take about 7-8 minutes to build up to a single moderate pause front squat. Treat this as a primer for the thrusters and power cleans to come in the WOD. After each mini AMRAP you’ll have 3 minutes to rest and change weights. If you don’t wish to use the RX weights, that’s ok, but you’ll still need 3 increments for the workout.

AMRAP in 3 minutes

30 Double Unders
12 Power Cleans (95/65)
12 Thrusters (95/65)
Rest 3 minutes

AMRAP in 3 minutes
30 Double Unders
9 Power cleans (115/75)
9 Thrusters (115/75)
Rest 3 minutes

AMRAP in 3 minutes

30 Double Unders
6 Power Cleans (135/95)
6 Thrusters (135/95)