(Competition / Lactate Threshold 8-12 min)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)
50 Single-Unders
10 Hanging Knees to Chest
15 sec. Elevated Pigeon stretch/leg
15 Wall Squats
WOD
16.2 with a hitch: 20 min of work (modify as needed)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 Toes-to-Bar (Scaled: knees to chest)
50 Double Unders (Singles)
15 Squat Cleans (135 / 85 lb) (95/55)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bar (Scaled: knees to chest)
50 Double Unders (Singles)
13 Squat Cleans (185 / 115 lb) (115/75)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bar (Scaled: knees to chest)
50 Double Unders (Singles)
11 Squat Cleans (225 / 145 lb) (135/95)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bar (Scaled: knees to chest)
50 Double Unders (Singles)
9 Squat Cleans (275 / 175 lb) (155/115)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bar (Scaled: knees to chest)
50 Double Unders (Singles)
7 Squat Cleans (315 / 205 lb) (185/135)
