Skill
Choose one of the following
CTB/Bar Muscle Up
False Grip
StrengthÂ
Build to a max Squat Clean Thruster within 5 mins
+
Overhead Squat x 5-5-5
Conditioning
7 Min Ladder
10 Dumbell Squat Clean Thrusters 20/15
20 Double Unders
10 Dumbell Squat Clean Thrusters
30 Double Unders
etc etc. Double Unders increase every round by 10
Rest 5 Min
7 Min
Active recovery
Choose 2 of the following
750 Row
35/30 Cals
35/30 Ski
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