Strength
Deadlift – Work up to 90% for a single, then 4×8 @ 65% (Lower to 1-2″ off floor each rep. Don’t touch the floor)
Conditioning
12 Min AMRAP
5 Power Cleans @ 75%
10 DB Bench Press (heavy)
50 Double Unders
WOD Notes: Goal is 5 rds. PC should all be singles and not feel light (5 reps in 20-30 sec). DB Bench should feel challenging for 10 reps. DU scale = 25 DU or 100 singles.
Assistance
10 Rounds: 30 on / 30 off
ODD = Hollow Rock
EVEN = Hollow Hold