20181206

S/S/S:

High Hang Clean

4@65%

3@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

Based on 25Oct 1RM

Video courtesy of Catalyst Athletics.  Our third time hitting our clean variation for this cycle.  Weights stay the same as last time, but reps go up on each set.  Make sure you hold onto the bar!

WOD:

4 Rounds For Time:

40 Double Unders

30 Thrusters (95/65)

200M Run

 

20 Min Time Cap

Best bet is to try shaking the legs out during the cardio parts of this WOD.

 

Scaling Options:

DUs -> attempts through 60 rope contacts -> 40 penguin jumps

Bar weight -> 75/55 -> as needed

Run -> 250M Row

 

Cool Down:

Oly Wall Sit – 3 min

 

Calf stretch on rig – 2 min per side

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