Strength
Clean (full) – 1 EMOM For 10 Minutes
—Start at 75% & work up to a heavy (not max) single
Conditioning
For Time
Run 800m
20 Front Squats 225/155lb
Run 400m
20 Deadlifts 315/205lb
Run 800m
Assistance
4×10 GHD Back Extensions (weighted)
WOD Notes: FS & DL weight should be 65-70% of each 1RM. You should have to break up the front squats 1-2 times. Make sure to have weights ready for an easy transition to the DL.
7pm doing Manmakers!