Thursday 7-29-2021 Workout Of the Day

A. E 2:00 x 7 sets
1 power clean +
1 squat clean +
1 squat clean thruster

B. 5:00 on / 2:30 off x 3
21 thrusters @65/95#
21 box jump overs
max pullups

18 thrusters @85/115#
18 box jumps overs
max pullups

15 thrusters @105/155#
15 box jump overs
max pullups

Workout Notes/Intentions: You will build for Part A before starting. Try to get to a challenging weight for today, going from the ground if possible. You can sit down and rest between sets.

Part B is essentially 3 x 5 min AMRAPs, with 2:30 rest between- 2:1 work to rest ratio. You will do 21 thrusters at a light weight, followed by 21 box jump overs at a higher than usual box height. Then in time remaining, you will fo max pullups. Your score is reps of pullups completed in the time you have. The next AMRAP will be fewer reps with heavier weight. The final round is even fewer reps with the heaviest weight. Even if you are not using prescribed weight, you should have 3 different barbell weights pre-determined before beginning the WOD. Change your weight during the rest.