All Levels:

A.) BS / FS Heavy Single

Work up to the heaviest Squat

you performed this week.

B:

CF Liftoff WOD:

Complete as many rounds as possible in 12 minutes of:

3 snatches

6 clean and jerks

9 chest-to-bar pull-ups

54 double-unders

M 135 lb., F 105 lb.

 

Scaled Workout

Complete as many rounds as possible in 12 minutes of:

3 snatches

6 clean and jerks

9 pull-ups

54 single-unders

M 95 lb., F 65 lb.