12/29/2021 – WOD

Strength
Clean – 1 EMOM x 12 
—Work up to a heavy single (Pwr or SQ). Go for PR if you feel strong or work up to 90%+

Conditioning
3 RFT
15 Power Cleans 185/125#
30/23 Cal Assault Bike
***Every 2 minutes (starting at 0:00) 1 Rope Climb 20ft

WOD Notes: Goal is 13-17 minutes. PC = 65%. Should be quick singles and take between 1:15-1:45 to do 15 reps. RC sub = climb 12-15ft, 8-10 RR, or 3 heavy pulleys.

Assistance
a) GHD Sit-ups (weighted 14/10#) – 5×15
b) DB Bicep Curls + DB Skull Crushers – 4×10 each

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