W/U:
2 rds
40m Prowler Push (75 lbs)
10 Med Ball Cleans (20 lbs)
10 DB Press (20 lbs)

Strength:
Power Cleans 3-3-3-3-3-3-3-3
Just worked skill w/Todd, did 2 last rounds at 75 lbs

WOD:
3 RFT
400m Run
21 DB Thrusters (15 lbs)
12 Pull Ups (2 rds w/black, 1 rd w/purple)
17:10

Pre, Post & Between Sets:
- Mobility Work

WOD - 3 Rounds (each as fast as possible; rest as needed between sets):
- 750M Row
- 100 Double Unders
- 50 Sit Ups or 25 GHD Sit Ups

120 min

1.Weightlifting
A. Split jerk – build to a heavy single (1) for the day, in a 20-minute window
67.5 kg

B. Power clean – 12 x 1 @ 65+%, go every 60 – 75 seconds.
65 kg

2.Skill
A. Chest to bar pull up OR “regular” pull up – 50 repetitions for time
Time cap. 3 minutes
Result: 44 pull ups
Set breakdown: 6*5+4+3+2+2+2+1

B. Double-unders – 300 repetitions for time
Time cap. 5 minutes
Result: 4.51
Set breakdown: 7*30+5+25+30+30

C. Toes to bar – 50 repetitions for time
Time cap. 3 minutes
Result: 39
Set breakdown: 5*5+4+2+2+2+4*1

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

30%50%60%70%

30 push ups. 40 Sit ups. 50 squats. 5 rounds for time

12min easy/moderate spin
2min rest
10 rounds: 20sec max effort, 20sec rest, 20sec easy spin
2min rest
12min easy/moderate spin

5 rounds, start and finish wod with 400m run
30-25-20-15-10x reps
Pull-ups
Burpees
Push-ups
Sit-ups
Squats

12 Min EMOM of:
BB Clean & Jerk 80-85% (Heavy) 1 rep

5 x 2

May the strength be with you!