Thursday’s WOD

Warm-up:

5 Sets:
5 Power Clean from Hip
5 Power Clean from Knee
5 Front Squats
5 Press from Split

Strength:

Power Clean + Clean + Front Squat + Push Press + Jerk

Build to heavy set

WOD:

AMRAP 20:
30 Double Unders
10 Assault Bike OR Row Calories
1:00 Rest

Extra Work:

Landmine Press/Lateral Raise/Rear Delt Fly Complex

3 Sets/side

Notes
A full set is 8 landmine press + 8 lateral delt raise + 8 rear delt flyes. The weight drops with each exercise.