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Monday January 16, 2023

Warmup


Strength:

Every 2:00 x 4 sets:

10/8 Cal Row

AMRAP power snatches until 90 sec mark

*Increase snatch % each round - 55%, 65%, 70%, 80% of your 1RM


WOD:

Death by TTB & Clusters (Squat Clean Thruster)


0:00-2:00

6 TTB

4 Clusters @ 115/75lb


2:00-4:00

8 TTB

6 Clusters @ 115/75lb


4:00-6:00

10 TTB

8 Clusters @ 115/75lb


6:00-8:00

12 TTB

10 Clusters @ 115/75lb ...


Continue pattern until you fail to keep the work within the 2min window. However, we'd like you to work for a minimum of 8-10 mins here.

**Scale: Start with 2 or 4 TTB and add 2 each interval

Score is total reps completed

Choose a weight that lets you get at least 4-5 rounds


Extra, only if time allows:

3 sets of:

3-5 strict false-grip, ring pull-ups

3-5 strict ring dips

Scaled for each is on low rings with tops of feet on floor to support and assist as necessary. A band is another option for dips (try to push yourself with a lighter band here)

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