Conditioning:
7 Squat Cleans (185/123)
…then…
2 rounds of:
49 Double Unders
7 Double Dumbbell Thrusters (50/35)
7 Calories Biked
…then…
7 Squat Cleans
…then…
2 rounds of:
7 Calories Biked
7 Double Dumbbell Thrusters (50/35)
49 Double Unders
…then…
7 Squat Cleans
For Time
(20:00 cap)
Strength:
Option 1:
Make up a missed 1-rep max
Or…
Option 2:
Shoulder Press
7 reps @ 50% 1RM
6 reps @ 60%
5 reps @ 65%
4 reps @ 70%
3 reps @ 75%
2 reps @ 80%
1+ reps @ 85%
For Quality
Flexibility/Mobility:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Post time, lift and load, and experiences to comments