Strength
Clean – Hang + Low Hang + Front Squat (pause)
—1 Every 1:15 x 8 Sets @ 70%+
Conditioning
18 Min AMRAP
5 Wall Walks (RX+ = 7)
10 C2B Pull-ups (RX+ = 15)
150m Backwards Sled Drag 70/45#
50m Bearhug Carry 125/90#
WOD Notes: Goal is 4 rds. WW sub = 8 shoulder taps/WW or walk feet just halfway up the wall to a line on the floor. C2B sub = chin over bar or banded pu. Try to load sled to where you can at least jog/walk fast each rd. Bearhug carry is to the far curb & back (should be unbroken).
Assistance
a) L-Sit/Tuck (parallettes) Tap over a KB – 6×15
b) DB Bicep Curls – 4×10 (at same time & slow eccentric)
c) Tibialis Raises – 4×15