30/20/30 with bands
Back squat 3×8 75%
SS 8 strict pullups
Rope skills
10-1 DB thrusters 45/25
1 rope climb each round
Post Workout: roll low back, couch stretch
Last week, we did 10’s for squats, this week its 8’s with a higher percentage. We are prepping for the CFT in August as well as the Big Clean Complex at the end of this current cycle. The wod is a sprint. Scale the thrusters so they are unbroken and you can immediately transition into the rope climbs. This WOD will feel like a max effort 800m sprint as long as it is scaled correctly. Being able to quickly transition is what will ensure the proper stimulus