(Lactate Threshold)
WOD Review then warm up all together: 60 sec bike, 30 sec PVC pass thru, 5 TVWQB, 5 pushup to down dog, 20-30 sec front rack stretch, 5 BB front squats, 5 BB hang squat clean thrusters
SOD
5^ x 5 Bench press & 3 x 10-15 GHD sit-ups (20 min)
WOD
For time:
10 Squat clean thrusters (95/65)
10 Burpees over bar
8 Squat clean thrusters (115/75)
8 Burpees over bar
6 Squat clean thrusters (135/85)
6 Burpees over bar
4 Squat clean thrusters (155/95)
4 Burpees over bar
