Strength
Deadlift – Work up to a Heavy 5RM – (maintain form)
—All 5 reps must be completed in under 20 sec if you don’t touch n go them
Conditioning
6 Rounds (each rd is all out!)
2 (1 pwr clean + 1 hang pwr clean) @ 85%
20 Lateral Bar Jump Overs
Row 250m (fast)
—Rest 90 sec between rounds
Assistance
Accumulate 3 min in a reverse sorenson’s hold (GHD)
WOD Notes: Clean weight should be 85% of you max pwr clean or hang pwr clean. You must go right from the pwr clean to the hang pwr clean without dropping the bar. Take extra rest if necessary to make sure each lift is successful. Subtract 7 1/2 min at the end of your total time.
Liz practicing power cleans!