Monday 12112023

Warmup

TABATA

CORE -

Scissors

Plank jacks

STRENGTH

Emom 8

1 split jerk

@70 %  +

Lighter will do 2 split or 2 push jerks

WOD

RX

For time:

100 double-unders

75 hang power cleans (55/75 lb)

50 GHD sit-ups/ abmat

75 push presses (55/75 lb)

100 double-unders

Level 2

For time:

2:00 double-under attempts/ 100 singles

50 hang power cleans (55/75 lb)

30 GHD sit-ups / abmat

50 push presses (55/75 lb)

2:00 double-under attempts/100 singles

Level 3

For time:

100 single-unders

30 hang power cleans (35/45 lb)

30 sit-ups

30 push presses (35/45 lb)

100 single-unders

Xtra

4 sets

3 toes to bar

2 chest to bar

1 bar mu

1 bar dip