We will be doing the WOD first and then the cleans in the class today.

WOD:

#thunderstruck

For time:
2000m Row
100 Thrusters (45/35)
50 Chest to Bar Pull Ups
-Rest til 20:00-
For time:
15 Bar Muscle ups
25 Thrusters (135/95)
500m Row

Open Prep Option:
4 Rounds
250m Row
25 Thrusters (45/35)
15 Chest to Bar Pull Ups
-Rest til 20:00-
For time:
15 Bar Muscle ups
25 Thrusters (135/95)
500m Row

Target Time Workout 1: 13-15 minutes

Time Cap Workout 1: 18 minutes

Target Time Workout 2: 6-7 minutes

Time Cap Workout 2: 9 minutes

#Cleans
– 2×3 reps @ 85% 1RM Clean
– 3×3 @ 90% 1RM Clean
* Rest 90-120 seconds between sets

#Push Jerk + Jerk
– (1+1) x 2 sets@ 80% 1RM Jerk
– (1+1) x 3 sets @ 85% 1RM Jerk
– rest 60-90 seconds between sets –

#Clean Pulls
– 2×5 reps @ 100% 1RM Clean
– 3x4reps @ 110% 1RM Clean
* Rest 90-120 seconds between sets *

OPTIONAL CONDITIONING:

Ski Erg
3min from easy to mod pace
-into-
5 sets: 
6min on damper 2-3 (moderate/hard), 
2min recovery on damper 1 b/t sets
-into-
3min at easy “”cool down”” pace
Duration: 46min

#Row “Aerobic Threshold”
8 Sets
3min at moderate pace
-Rest 30sec b/t sets-

**can also choose to do the Optional Conditioning on Thursdays which is our Recovery Day