130625 ~ The Ladder

130625 ~ The Ladder

Skill:

"Klokov Complex"

EMOM 8min Klokov Complex

**@ 85% 1RM C&J or Heavier than 130530**

Deadlift

Squat Clean

Front Squat

Push Press

Split Jerk

Then...

2 min AMRAP

Clean & Jerk

 

Conditioning:

Element Open

WOD 1 "ish"

12 min Cap

"The Ladder"

10 Burpees

5 Thrusters (115/85#)

 

10 Burpees

5 Thrusters

10 Pullups

 

10 Burpees

5 Thrusters

10 Pullups

15 KBS (50/35#)

 

10 Burpees

5 Thrusters

10 Pullups

15 KBS (50/35)

20 Box Jump Overs

**Climb All the Way Up and back down the ladder**

 

Cash Out:

2 rounds

1 min ME ring dips

1 min ME ring rows

1 min ME push ups

Rest 1 Minute

 

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