Thursday's WOD:


Skill:


Rope Climb Review


Thruster/Cluster Progression w/ PVC/Barbell + Complex Review

Then: 3x5 Clusters @light to moderate weight (115/75)


Strength:


e90s x6 - Cluster Complex:

Rd 1-2: 5x UB Cluster (aka Squat Clean Thruster)

Rd 3-4: 4 UB Cluster

Rd 5-6: 3 UB Cluster


WOD:


For Time:

15**12**9**6**3**

Clusters @50-60% / 8-10 UB Reps (95/65)

Toes To Bar


**1x Rope Climb after each round**


Accessory Work:


For Time:

21-18-15-12-9

American KBS (53/35)

Goblet Squat

Bench Press (bw/.75bw) or Deficit Push-ups


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