Strength
Power Clean – 2 EMOM x 10 sets
—Work up to a heavy single by the end if you feel good
Conditioning
4 RFT
6 C2B Pull-ups (RX+ = 5 Bar MU)
12 Back Rack Lunges 185/125#
6 C2B Pull-ups (RX+ = 5 Ring MU)
18/15 Cal Row
WOD Notes: Goal is 11-15 min. C2B sub = 6 chin over bar or 8 ring rows. Lunges should be about 45% of your back squat (feel heavy for 12).
Assistance
a) DB Bent-over Rows – 4×10 (Pause each rep)
b) Weighted Sit-ups – 4×25 (weight behind head)