Strength/Mobility:

Skill:

WOD

Power Clean + Thruster
3 – 3 – 3 – 3
Then
EMOM For 16 Mins Alternating Movements of:
6 C2B
9 HR Push-Ups
12 Wall- Balls 20/14
15 Hollow Rocks
OR
3 – 5 Muscle Ups (Rings)
5 – 8 Deficit HSPU
12 Pistols (Alternating)
15 GHD Sit-Ups
***Extra Work:
Work Up to 1RM of the Following Complex
2 Power Cleans + 2 Jerks
Take 85% of the Max and complete the following
EMOM for 10 Mins
2 Power Cleans + 1 Jerk
***Extra Work is not done during class

CrossFit 623 Daily WOD: Power Clean + Thruster

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