Strength
2 Muscle Cleans EMOM x 5 (work up to a heavy single)
2 Power Cleans EMOM x 5 (work up to a heavy single)
1 Full Clean EMOM x 5 (work up to a heavy single)
—You will start this EMOM pretty quickly as it shouldn’t take long to find muscle clean max. 15 total lifts
Conditioning
12 Min AMRAP Ladder
2 Burpee Box Jump Overs 24/20″
2 C2B Pull-ups (Rx+ = 2,3,4,5,6,7,8 Bar MU by round)
4 Burpee Box Jump Overs 24/20″
4 C2B Pull-ups
6 Burpee Box Jump Overs 24/20″
6 C2B Pull-ups
*Continue this pattern until 12 Min is up.
—Rest 3 minutes then:
400m Sandbag Carry For Time 100/60#
—200m Bearhug + 200m on shoulder
WOD Notes: Goal is getting to the round of 14. C2B sub = chin over bar or banded pu. You will carry the bag bear hug style to the “eggs sign” then put it on the shoulder on the way back. Bag should be lighter than normal.
Assistance
a) L-Sit Tap overs (parallettes) – 10×10 (rest 30 sec between)
b) One Arm Landmine Press – 4×10 each arm