Strength
3 Position Clean – (Hips + Above Knee + Below Knee) – 7×1
—Start @ 65% & work up to a heavy complex. You must hang on to bar for all 3 reps.
Conditioning
21-15-9
Sumo Deadlifts 275/185lb
C2B Pull-ups
Bar Facing Burpees
—Rest 3 minutes
Ski Erg – 500m For Time (compare to row time on Tues)
Assistance
3×8-10 Strict Pull-ups (weighted for advanced)
WOD Notes: Time domain for this WOD is 6-10 minutes, so think about moving at a high intensity. DL weight should be heavy enough to where you have to break it up once each round (about 60% of 1RM). Sumo DL require much more glute/hip activation (less stress on low back), so make sure to drive knees out with each pull. You may scale pull-ups to chin over bar if necessary.
*CF Kids is this Sunday at 4pm – Please let me know if you plan on bringing kids
