2/7/2018 – WOD

Strength
Clean (full) – 12 Min EMOM (24 total reps)
—Min 1-4: 3EMOM @ 77%, Min 5-8: 2EMOM @ 82%, Min 9-12: 1EMOM @ 90%

Conditioning (18 min cap)
3 Rounds For Time
20 HSPU (Rx+ = strict)
30 KB Swings 70/53#
40/30 Cal Bike

WOD Notes: TD = 12-17 min. HSPU scale = 5 Wall Climbs or 20 DB Push Presses. You may kip the HSPU or do them strict which is Rx+. The smallest deficit you may do is just one abmat with your hands on the ground. DO NOT stack abmats to shorten ROM. Swings should be done in 2 sets or less.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Ring Rows – 4×10 (pause at the top)
c) GHD Sit-ups – 4×25  (rest 60 sec between sets)

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