Monday 01292024

WARMUP

CORE - Tabata

Plank twists

TTKB

STRENGTH

For load:3-3-3-3-3

Front Squat

WOD

RX

For time:

12 squat clean thrusters (75/115 lb)

400-m run

9 squat clean thrusters

400-m run

6 squat clean thrusters

400-m run

SCORE: 

TOTAL TIME

Level 2

For time:

12 squat clean thrusters (55/75 lb)

400-m run

9 squat clean thrusters

400-m run

6 squat clean thrusters

400-m run

SCORE: 

TOTAL TIME

Level3

For time:

12 squat clean thrusters (35/45 lb)

400-m run

9 squat clean thrusters

400-m run

6 squat clean thrusters

400-m run

Sub running - row, ski , bike

INTENDED STIMULUS

• 8:00-12:00.

• Unbroken squat clean thrusters; the barbell should feel moderately light to start, but 12 unbroken reps should become a challenge.

• Advanced athletes should push the pace on the run, while beginners should pace the run to facilitate unbroken squat clean thrusters.