Strength
Bench Press – 1×5 @ 65%, 1×5 @ 75%, 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100% (wk 6 – Deload)
Conditioning
5 Rounds (interval style)
10/9/8/7/6 (by rd) Hang Power Cleans (start @ 65%)
3 Wall Climbs (RX+ = 50ft Handstand Walk)
20/16 Cal Row
—rest 90 sec between rds
WOD Notes: Each round should be 95%+ effort since you have built in rest! Rd 1 = 10 reps @ 65%. Rd 2 = 9 reps. Rd 3 = 8 reps. Rd 4 = 7 reps. Rd 5 = 6 reps. Try to increase each rd by a little bit, which each one should be difficult for each rep range.
Assistance
30 Sec Hollow Hold + 30 Sec Hollow Rocks – 5 sets