Strength plus double sprint wod!
Photo: Oscar Bravo
Let's get after it team... a couple of strength movements to hone then two triplets with short time caps!
TRAINING FRIDAY SATURDAY
WARM UP: With an empty barbell x 2 rounds:
5 hang power cleans
5 front squat
5 push press
Samson lunge x 1/side long hold
SKILL: ALT E90S x 5 each
Same bar weight (or close to it):
Minute 1: 2 thrusters
Minute 2: 4 power cleans
8 min time cap, so push hard go quickly!
3 rounds for time of: 12/8 Assault Bike Calories 12 Pull-ups
FG3: 6 pullups per round
FG2: jumping or assisted pullups
Fg1: ring rows
CP2: ring MU 6 per round
3 rounds for time of: 12/8 Assault Bike Calories 18 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
Split reps evenly between arms, but break up however you want!
8 min time cap!
FG1: scale as needed