Clean and thrust

Posted: 10/10/2016 in CrossFit Trainers, Uncategorized, WOD
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Warm-up 

30 cal row

15 ring rows

15 kip swings

Coach brief: Clean + thruster

Strength 

12 minute clock

Build to a heavy set of

1 clean + 2 thrusters

WOD 

For time:

30 Thrusters 115/80

30 chest to bar pull-ups

30 squat cleans 115/80

30 burpee box jumps 24/20

30 cal assault bike (or 3o cal row)

Accessory 

400m single arm overhead carry

(alternate arms every 100m)

 

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