A. Hang Clean + Jerk + Clean (15-20 min.)
B. EMOM x 12:
2 Power Clean
4 Front Rack Lunges
2 Shoulder to Overhead
*Choose your own load.
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WOD: Thursday
A. In 12 minutes work to a heavy 3rep Deadlift ** Working on eggshells. Controlled decent, no dumping of barbell. B. Three rounds:0-2min: 50 Double-unders*Max Toes to Bar2-3min: Rest3-5min: Row/ Ski Erg 200/180m or Bike 44/360mMax Deadball Over shoulder *5-6 min: Rest*Advanced athletes 30-50 Drag rope Double-unders* Heavy/repeatable deadball weight Photo: Congratulations to Robbie on receiving his 500CLUB shirt. You are going to look extra strong in this 💪