Weightlifting/Gymnastics Conditioning, Long Duration
“Double Bass” (from 0-8:00)
4 rounds for time:
7 thrusters w/ DBs
7 push press w/ bar
“Cello” (from 8-16:00)
4 rounds for time:
7 power cleans w/ DBs
7 hang squat cleans w/ bar
“Viola” (from 16-24:00)
AMRAP 8:
50 hops over bar
15 burpees over bar
DB’s: SC=light-to-medium, RX=50/35 or 44/25 k-bells, RX+=60/44 or 53/35 k-bells
Barbell: SC=70% p-press 1RM, RX=135/105, RX+=165/115
Execution: This WOD has three separate time flights. Within those flights, athletes are given a task to complete. If completed, athletes rest till the flight is over. If task is not completed, athletes move to the next flight and task.
