Strength
Bench Press – 15 min to work up to a heavy 1RM, then do 2×10 @ 75%
Conditioning
5 Rounds For Time
6 Hang Power Cleans 205/135#
8 Front Rack Lunges 205/135#
12 Deadlifts 205/135#
15 Lateral Burpees Over Bar
WOD Notes: TD = 11-17 minutes. Use same weight for all 3 movements (70-75% of power clean). The goal is to do all 6 cleans & 8 lunges without dropping the bar. Move slow and steady on the deadlifts whether that’s touch n go or quick singles. Jump over the bar for the burpees if you are physically able to.
Pull-up Challenge – Day 26
6×8 Strict C2B Pull-ups (normal grip)
—Accumulate 48 reps total if you can’t get 8 in a row.