Thursday’s WOD

Warm-up:

5 Sets:
5 Clean Deadlifts
4 Clean Pulls
3 Power Cleans
2 Front Squats
1 Clean

Strength:

Clean Pull + Power Clean + Clean

8×1, use 95% of last week’s top set

WOD:

3 Rounds For Total Time:
15 Dumbbell Snatch, 50#/35#, alternating
12 Box Jumps, 24″/20″
9 Handstand Pushups
1:00 Rest

TIMECAP: 14:00

Extra Work:

16:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency)
-L Rope Climb
-Strict Legless Rope Climb from Seated
-Strict Legless Rope Climb from Standing
-Legless Rope Climb
-Rope Climb w/Legs
-Long, Medium, or Short Rope Pull (3-5/side per set)
-Lying-to-Standing Rope Climb