11/18/2020 – WOD

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)

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