Thursday September 15th

Warm Up
AMRAP 6 Minutes
30 Singles/Double Unders
8 Light Weight BD Thrusters (STAND WITH SPEED)
THEN Grab a Barbell for a COACH LEAD Review
5 Clean Pull (power position)
5 Clean High Pull (power position, elbows high and outside like a scarecrow)
3 Clean (power position, create a bend in the knee by pushing them out, vertical torso, shoulders over
the bar or slightly behind the bar)
3 Hang Clean (long arms, hinge at the hips, his and shoulders rise at the same time)
Squat Clean (floor/shin, think long arms, pushing your feet in to the ground then legs driving through the
Image your body as a battery. Use the momentum from the floor up. Fill your battery by completing
your lift.
:15 Strength
Every 1:30 Minutes for 15 Minutes (10
2 Tempo Pull Squat Cleans (5 SECOND PULL)
Drop and reset between reps
Start no heavier than 50% of your 1RM
and only add weight if your movement is

:35 WOD
For Time
Dumbbell Thrusters 50s/35s
x3 Double Unders (30-45-60-75)
Target Score: 7-11 min
15 Min Cap

Feel: Gas
Pacing: Reach
Target Score: 7-11 Minutes
Firebreather Score: Sub-7 Minutes

  • DB Thruster: Should not exceed 4 sets in any of the 4 rounds. Early on athletes
    should be encouraged to hang onto a bigger set. Scale the weight of the DB
    before reducing reps
  • Double Under: Should not exceed 1:15 to complete the Double Unders. Reduce to
    1-2x Double Unders or replace with 3x single unders

:55 Cool Down
Downward Dog (heels down)
Double Flat Needle