SWOD
6 Sets:
1 Tempo Clean Pull
1 Clean Pull

Sets 1-2: 70%
Set 3-4: 75%
Sets 5-6: 80%

Tempo:

  • 5 Seconds to Jumping Position (Pockets)
  • Followed By an Aggressive Shrug to Finish
  • Tempo on 1st rep, no tempo on 2nd

WOD

AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders