Strength
Deadlift – 15 min to work up to a new 1RM
—Focus on driving through the floor while keeping lower back tight/neutral
Conditioning
2 Rounds For Time
8 Clean n Jerk (full) 245/165# – 77-80%
30 Pull-ups
50 Cal Row
WOD Notes: TD = 12-18 minutes. CnJ (squat) should be heavy to where it takes you 2+ min to do the 8 reps. Advanced may do C2B on the pull-ups.
Pull-up Challenge – Day 15
5×6 Strict Pull-ups (wide grip)
—Least amount of sets possible (use weight or band)
Strong Dan – 600# DL