Strength
Bench Press – 6×3 @ 90% + 1 ME set @ 65%
Conditioning
For Time
50 Cal Row
20 Power Cleans 175/115#
40 HSPU
20 Power Cleans 175/115#
50 Cal Row
WOD Notes: TD = 10-16 minutes. PC weight = 62-65%. HSPU should be on a flat surface or you may scale to (1) abmat with hands on the floor. Other HSPU scaling = 40 DB Push Presses (should have to break them up in sets of 10-15 reps).
Assistance Work
Romanian Deadlifts – 4×8 @ 65% (use straps)
