Strength
1) 12 Min to Find 1RM Power Clean
2) 3x Max Effort Strict Weighted/Band Pull-ups
Conditioning
5 Rounds For Time (Each Round is ALL OUT!)
6 Power Cleans 205/135lb (70-75% of 1RM)
12 Chest to Bar Pull-ups
250m Row
—Rest 2 minutes between rounds
WOD Notes: The goal is to touch and go all 6 power cleans, but it isn’t necessary. Choose a band that will get you 12 pull-ups unbroken, but is still a challenge. Since this is an anaerobic threshold/interval WOD, each round must be performed all out, especially the row. If you want to substitute air dyne (.3 mile) each round instead of the row, you may do that.
