Conditioning WOD, March 6, 2024

It’s Complex

Warm-Up
Warm-Up

AMRAP x 5 MINUTES

20 Single Unders

5/5 Ankle Rotations

5 Jefferson Curls

10 Alt. Elbow Punches

Into…

AMRAP x 5 MINUTES

10/10 Single Leg Single Unders

5/5 Leg Swings

5 Deadlifts

5 High Pulls

Strength – All
ON A 15:00 RUNNING CLOCK… (Weight)

Build to a Moderate-Heavy Complex…

1 Clean Deadlift*

+

1 Hang Power Clean

+

1 Power Clean

*Start Light-Mod and Build Past Workout Weight.

(Score is Weight)

Workout – Performance
EVERY 2:00 x 7 SETS (Time)

50 Double Unders

Power Cleans*

-Rest w/ Time Remaining-

*Power Clean Options…

5 Reps (155/105)

4 Reps (185/135)

3 Reps (205/145)

(Score is Slowest Set)

Workout – Fitness
EVERY 2:00 x 7 SETS (Time)

100 Single Unders

Power Cleans*

-Rest w/ Time Remaining-

*Power Clean Options…

5 Reps (115/75)

4 Reps (135/95)

3 Reps (155/105)

(Score is Slowest Set)

Optional Cool Down – All
FOR QUALITY

5:00 Foam Roll or Barbell Smash of Choice

(No Measure)

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