Strength
Clean (full) – 7×1 @ 80%+
—Work up to a heavy single
Conditioning
10 Min AMRAP Ladder
3 Squat Clean 135/95lb
3 C2B Pull-ups
6 Squat Clean
6 C2B Pull-ups
9 Squat Clean
9 C2B Pull-ups
12 Squat Clean
12 C2B Pull-ups
15 Squat Clean
15 C2B Pull-ups
***Keep climbing ladder until 10 min is up. Score = total reps
Midline
Weighted Plank – Accumulate 3 minutes
WOD Notes: Clean weight should be less than 50% of your 1RM (light). You may scale to chin over bar, but keep in mind that C2B pull-ups are usually in the Open (not chin over bar). If you plan on doing the open Rx’d, do C2B.
