11-13-2015

LIFT

10x1 Deficit Clean DL @ 120% of 1RM Full Clean
10x1 Clean High Pull @ 80% of 1RM
10x1 High Hang Squat Cleans @ 70%
10x1 Power Cleans @ 75-85%

SKILL

Thruster Cycling

0 - 3:00
7 Thrusters every 30s 75/55#

3:00- 5:00
7 Thrusters every 20s

WOD

Teams of 2

Filthy 150

Box Jumps
Jumping Pull-Ups
KBs
Knees to Elbows
Walking Lunges
Empty bar Push Press
Good Mornings
Wall Ball
Burpees
DUs


Individual option

Filthy 75

Box Jumps
Jumping Pull-Ups
KBs
Knees to Elbows
Walking Lunges
Empty bar Push Press
Good Mornings
Wall Ball
Burpees
DUs