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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.

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