Skill
C2B – 1) 5-10 Hollow/Arch 2) 5-8 Hollow/Arch + Kip (open hip) 3. 5-8 PU
Strength
Clean (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 70%, Min 5-8: 2EMOM @ 75%, Min 9-12: 1EMOM @ 80%
Conditioning
12 Min AMRAP
3 Laps Dball Carry (shoulder) 150/100#
5 Power Clean 175/115#
7 C2B Pull-ups (9 = Rx+)
WOD Notes: TD = 7-9 rd. 1 Lap = 6 mats. PC = 65% of 1RM (should be able to do quick singles). C2B scale = chin over bar or banded PU.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (heavier band)
b) DB Bent-over Rows – 4×12 (each arm – pause at the top)
c) GHD Sit-ups – 4×12 (5 sec down + 5 sec up)
