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