Strength
a) Push Press – 5×8 @ 70-75%
b) Strict Pull-ups – 5×8 (sub: 3-4 negatives or banded pu)
—Superset a/b every 2:30 min
Conditioning (15 min cap)
For Time
15 Power Cleans 135/95#
30ft HS Walk or 3 Wall Climbs
20/15 Cal Row
12 Power Cleans 185/125#
40ft HS Walk or 4 Wall Climbs
25/20 Cal Row
9 Power Cleans 225/155#
50ft HS Walk or 5 Wall Climbs
30/25 Cal Row
WOD Notes: First BB should feel light to where you can get the 15 reps done in under 60 sec. 2nd & 3rd BB should take a little longer even though the reps go down. Setup your weights to where you’re not stealing all the 10’s.
Assistance
GHD Sit-ups – 4×12-15 (tempo 5 sec count down)
