Strength
Bench Press – 4×6 @ 77%
Conditioning
For Time
4 Squat Clean (75% of 1RM)
40 C2B Pull-ups
4 Squat Clean
50 HR Push-ups
4 Squat Clean
60 KB Swings 53/44lb
4 Squat Clean
1200 ft Shuttle Run (20 Laps inside Rage wall to wall)
Assistance
3xME GHD Hold (weighted) – (face the ground)
WOD Notes: You may scale pull-ups to chin over bar. If you cannot do strict push-ups, you must scale to burpees.
