WARM UP – MOBILITY

2-3 rounds:

30-45s Skipping / Dynamic joint rotations

Green band hip opener, front rack stretch, overhead stretch

Review / tech: front squat / thruster / squat clean thruster

WOD A

12 mins to build to a moderate-heavy single squat clean thruster.

Start with 2 sets of 5 thrusters, 2 sets of 3 thrusters to work on some thruster cycling, then continue to a heavy single.

Do not max out or go to failure here, just a nice smooth but heavy rep.

SQUAT CLEAN THRUSTER X 1

WOD B

CROSSFIT OPEN 17.5 (RX)

10 rounds for time of:

9 thrusters, 95/65 lb.

35 double-unders

— OR —

CROSSFIT OPEN 17.5 (SCALED)

10 rounds for time of:

9 thrusters, 65/45 lb.

35 single-unders

ACCESSORY

5 mins aerobic cool down (Bike or Row)

Roll out / Mobility work

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