Strength
Squat Clean – 7×1
—all 7 sets @ 80%+. Work up to a heavy single.
Conditioning
3 Rounds For Time
10 Deadlifts 315/205#
20 T2B
30 Wall Balls 30/20#
Assistance
a) Bar/Ring Dips – 4×8
b) Strict C2B Pull-ups (weighted for advanced) – 4×8
WOD Notes: TD = 9-15 minutes. DL weight is 67-70% of 1RM (make sure your low back isn’t rounding on your setup). Scaling for T2B are 30 knee above hip or you may scale the reps down to 10 each round. WB height is 10ft for both men & women (9ft for masters 50+). If you have the extra time, please do the assistance work!
What is Jenn doing? – Brent