Double Unders and Toes to Bar Skills Clinic tonight at 5:45pm!
We’ll cover progressions, WOD scaling suggestions, and tips and tricks for efficiency!

Strength
Every 2:00, 6 Sets
1-3) 2x(1 Power Clean + 1 Split Jerk) (75-80% 1RM CJ)
4-6) 1 Power Clean + 1 Split Jerk (80-85%)

Conditioning
AMRAP 12
32/24 Calorie Row (FX: 24/18)
8 Single Dumbbell Hang Clean and Jerks (Arm 1)
8 Single Dumbbell Overhead Lunge (Arm 1)
8 Single Dumbbell Hang Clean and Jerks (Arm 2)
8 Single Dumbbell Overhead Lunge (Arm 2)
*(RX: 50/35) (FX: 35/20) (RX+: 70/50)

Strength
Every 1:30, 4 Rounds
1) 6-8 Wide Grip Strict Pull-Ups (FX: Banded) (RX+: Weighted)
2) 6-8 Strict Ring Dips (FX: Banded) (RX+: Weighted)
3) 15 Banded Face Pulls

“Annie”
For Time:
50-40-30-20-10
Double Unders
Sit-Ups
*Compare to 5/12/22

Post WOD Cooldown:
1:00-2:00 Seal Pose
1:00/1:00 Deep Hip Flexor Lunge or Couch Stretch
1:00-2:00 Foam Roll Calves

Strength
Every 2:00, 8 Sets
1-4) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (↑, start at 60-65% 1RM Snatch)
5-8) 1 Squat Snatch (↑) (FX: Continue 1-4)

Conditioning
In 10:00
24 Handstand Push-Ups (FX: 18) (RX+: Strict)
into…
AMRAP
16 Box Jumps (24/20)
8 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)

Conditioning
EMOM 24
1) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)
2) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)
3) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
4) 7 50′ Shuttle Runs (FX: 6) (RX+: 8)
5) AMRAP Burpee Pull-Ups (FX: 6″ Target)
6) Rest

Strength/Prehab/Rehab
3 Rounds for Quality
20/20 Banded Wrist Extension w/ Rig
20/20 Banded Wrist Flexion w/ Rig

Squad WOD
3 Rounds for Time w/ Partner – Split Any Way
600m Team Run (FX: 400m)
8 Clean Complexes
4 Rope Climbs (FX: 2) (RX+: 2 Legless + 2 Legged)
*30:00 Cap

Clean Complex
3 Power Clean
3 Hang Power Clean
6 Push Jerk
(RX: 115/80) (FX: 95/65) (RX+: 135/95)