12/8/15

TUESDAY

Strength: Cleans

  • Every 90 seconds for 4.5 mintues (3 sets): 1 Hang Power Clean + 1 Hang Squat Clean at 60%
  • Every 2 minutes for 6 minutes (3 sets): 1 Hang Power Clean + 1 Squat Clean at 70%
  • Every 2 minutes for 6 minutes (3 sets): 1 Clean Pull + 1 Squat Clean at 80%

WOD: Flight Simulator with a Twist (20 Minute Cap)

  • 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    • Double Unders (each set must be unbroken to move to next set)
    • Scale to Doubling the amount and ending each set with 1 DU
    • After the 15, 30, 50, 30, and 15 Rounds, stop and perform 10 Burpees