Warm-up:
EMOM 9, alternating:
a) 10 Thruster w/Pause in Squat
b) 8 Press from Split
c) 30 Single Unders + 10 Double Unders
Strength:
Clean + Low Hang Clean (above knee) Every 90 Seconds for 12 Rounds
WOD:
4 Rounds For Time:
5 Thrusters, 185#/125#
50 Double Unders
25 GHD Sit-ups
TIMECAP: 10:00
Extra Work: Back Squat 5×5, use 90% of last weeks heaviest set of 6
Notes
If the athlete did not perform last week’s sets of 6, they should perform that workout instead.