For Time
WARMUP
– 2 Rounds:
10 Down&Up
5 Dog Stretch Pushups
10 Prisoner Air Squats
5 Front Squats @20/15kg
10 Tuck-Ups
WOD PREP
– Squat Clean Thruster Review
5 Hip High Pulls
rest
5 Hang High Pulls
rest
5 Low Hang High Pulls
rest
5 Muscle Clean + Front Squats
rest
5 Power Cleans (2” hold catch) (Focus sullo spostamento dei piedi, footwork!)
rest
5 Squat Clean (Focus sullo spostamento dei piedi, footwork!)
rest
5 Push Press
rest then
2-3 Rounds:
2-3 Squat Clean Thrusters @climbing to wod weight
WOD
– For Time:
9-6-3-6-9
Squat Clean Thrusters @60/40kg
Burpee Box Jump @60/50cm
TIME CAP: 15min
RX GOAL: < 11min
*Ripetizioni singole di Squat Clean Thruster per gestire il ritmo
*Carico medio/pesante
*Unbroken Burpee Box Jump mantenedo un ritmo medio e gestibile