Strength
Hang Power Clean – 2 EMOM x 5, 1 EMOM x 5
—Work up to a heavy single
Conditioning
6 RFT
6 Power Clean (M: 185/225#) (F: 125/145#)
8 C2B Pull-ups (RX+ = 12 C2B or 4-6 Bar MU)
250m Run
WOD Notes: Goal is 14-18 min. BB = 65% – RD 1-3, 75% RD 4-6. C2B sub = Chin over bar, or banded PU.
Assistance
a) GHD Sit-ups – 10×10 (rest 20-30 sec between)
b) DB Bicep Curls – 4×10 at same time