Skill: DU/Wall sits

6 min EMOM

Odd: 30 DUs or practice for 45 secs

Even: 45 sec wall sit

 

Strength: Front Squat

2-3 warm up to 60%

1 x 5 @ 65%

2 x 3 @ 75%

3 x 2 @ 85%

 

WOD: Cluster/BxJ/Burpee ladder

12 min AMRAP - Meant to be heavy and difficult.

1 Cluster (clean into thruster or clean into press/jerk, each Cluster must start from the ground) 135/95

1 Box Jump 24/20

1 Burpee 

2 Clusters

2 Box Jump

2 Burpees

3 Clusters

3 Box Jump

3 Burpees

4 Clusters

4 Box Jump

4 Burpees = 30 reps

5 C

5 BJ

5 B = 45 reps

6 C

6 BJ

6 B = 63 reps

7 C

7 BJ

7 B = 84 reps

8 C

8 BJ

8 B = 108 reps...

 

Keep going up the “ladder” increasing by 1 rep per movement, per round until 12 minutes is up.

Score is total reps

 

Scale 1: 115/75

Scale 2: 95/65

Scale 3: 65/45

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