Skill Development:

Barbell Complex:

·     2 Squat Cleans

·     2 Front Squats

 

10 Rounds @ 90 Seconds

 

·     Add weight each round

 

Focus:

·     Strong pulls/rack position

 

WOD

 

10 Rounds For Time:

15 Minute CAP

 

·   5-8 Thrusters (RX 30/20 Kg)

·   5-8 Pull-ups OR 2-3 Bar Muscle-ups

 

Stimulus:

·   Cycle Speed

·   Short recovery between sets