With a continuously running clock:
0:00-10.00
9-6-3 reps of:
Power Clean (70-80% of 1RM)
50 Double-unders
10.00-18.00
21-15-9 reps of:
Deadlift (same weight as above)
Box Jump 24/20″
18.00…..
50 Toes to Bar
*25 min cut off.
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WOD: Thursday
A. Five efforts:Dumbbell Z Press (Seated L-Sit Position) 10-12 repsBent Over Row 10-12 reps*Aim to maintain load across all sets. B. Choose one of the following:1. EMOM x 10minutes: ‘X’ Gymnastic Push2. 5 x 5Max efforts gymnastic push3. For sets or time: 50 Strict Handstand Push-ups * 10 minutes cap. Photo: A great photo of Sally – for no particular reason ;D Check our members page 😀