3.6.17

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Warm up

500m row

2 rds

  • 50 singles
  • 10 front squats 45/35
  • 10 push press
  • :20 squat bottom hold

WOD

Strength

Establish a heavy complex of

1 power clean + 1 clean + 1 push jerk + 1 split jerk

Metcon

  • 21 thrusters 95/65
  • 50 double unders
  • 15 thrusters 115/75
  • 50 double unders
  • 9 thrusters 135/95
  • 50 double unders
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