Warm up:
Warmy
3×5 squat clean
In between sets practice DU’s
Xfit WOD:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
5 squat cleans (95/55)
5 push ups
From 3:00-6:00
2 rounds of:
7 squat cleans
7 push ups
From 6:00-9:00
2 rounds of:
9 squat cleans
9 push ups
Etc., following same pattern until you fail to complete both rounds
Pull ups
11,8,7,6,6
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