THURSDAY
| Skills
16 min E2MOM:
1. 5-7 kipping/butterfly pull ups/chest to bar 2. 1-3 rope climbs
Work on timing during skill work in the early rounds and then speed it up |
| WOD
5 rounds each for time: 5 hang power cleans 100/70kg 3 burpee box jump overs 30/24” 1 rope climb Rest 2 minutes
10 min cap
Active: 80/55kg
Lifestyle: 60/40kg 24/20” 3 lay to stand
The goal is to attack it at 100% and then it will be roughly a 1:2 work:rest ratio. With the clean weight being so high it should not represent more than 80% of your 1rm and should be able to be completed in 1-2 sets. |