Thursday’s WOD – CrossFit Praus

Thursday’s WOD

Warm-up:

3 Sets:
5 Power Cleans (Empty Bar)
50 Single Unders
5 Cleans from Below Knee (Empty Bar)
15-20 Double Unders
5 Split Jerks (Empty Bar)

Strenth: 

Every Minute for 15 Minutes:
1 Clean & Jerk

WOD:

AMRAP 10:
50 Double Unders
100′ Single Arm Overhead Carry, left arm
100′ Single Arm Farmers Carry, left arm
50 Double Unders
100′ Single Arm Overhead Carry, right arm
100′ Single Arm Farmers Carry, right arm

Extra Work: Snatch + Overhead Squat, build to max, then 90% x 3 sets