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
