Strength
1 Set Every 75 Sec for the first 4 sets – Clean + Hang Clean @ 75-80%
1 Set Every 90 Sec for the 2nd 4 sets – Clean + Hang Clean @ 80-85%+
—You may do full or power depending on your mobility
Conditioning
5 RFT
6 Deadlifts @ 70%
12 DB Bench Press 80/50# DB
24 Gorilla Rows 80/50# DB
250m Run
WOD Notes: You may touch n go the DL or do quick singles. They should feel challenging for 6 reps during the later rds (you could do 12+ reps unbroken fresh). Use the same weights for Bench/rows if possible.
Assistance
L-Sit/Tuck (pegboard) – Accumulate 4 minutes