WOD - Friday, 3/1/2019

Warm-Up
2 RFQ with an empty bar
7 Kanga Squats
7 Hang Muscle Cleans
7 Clean High Pulls
7 Elbow Rotations (each Side)
7 Front Squats

7 Scap pull ups
7 Kips
3-7 T2B/Hanging Knee Raise

WOD Prep:
to be hit about 5-10 mins before workout at ~60% intensity (rest ~3:00 before starting workout).
5 T2B/Hanging Knee Raises (HKR)
25 Single unders
5 Cleans (empty bar)
5 T2B
20 Dubs/Singles
5 Cleans (95/65, 45/35)
5 T2B/HKR
20 Double unders/Singles
4 Cleans (135/95, 75/55)
2 Cleans 185/115, 95/65)

Conditioning:

19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/95
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205

Stop at 20 minutes.

Scaled:

• Hanging Knee Raises
• Single Unders
• Men squat clean 95-115-135-155-185
• Women squat clean 55-75-95-115-135