WOD for 9/1


A. Flight Simulator (10-20-30-40-50-40-30-20-10)
– Double Unders
*10 min cut off – Sets to be completed unbroken
*Must take breaks between sets, cannot keep going or do singles
**If you don’t have double unders do unbroken singles

B. Every 90 seconds for 15 minutes (10 sets):
– Clean Pull + Hang Clean + Clean + Jerk
**80% of 1-RM Clean & Jerk

C. AMPRA 7
– 7 Front Squats ((95/65) (Comp 115/75)
– 7 Lateral Jumps Over Bar
– 7 Push Ups (Comp Hand Release)
**@ the 7:00 mark = 800M Sprint for Time

Olympic Lifts