October 24, 2016

(WOD)
A) Build to a heavy 3 rep front squat (20×1)
B) Every 3 mins for 5 sets:
5 thrusters at 50% of A
7 burpee over the bar
9 t2b
35 double unders

(SUPPLEMENTAL)
A) 3-position clean at moderate weight for 5 sets
B1) 8 pendlay row, rest 1 min
B2) Max HSPU, rest 2 min
…Repeat B1-B2 x4 sets

(BURN)
COMPLETE 6 SETS:
400m run
10 KB deadlifts
8 lateral burpees over KB