WOD
Strength
Tall Clean: 4 sets of 4 building
*Use this as technique work
Focus on bar path and speed under and not on amount of weight
Conditioning
20 Min AMRAP:
20/17 Cal Row
20 DB Push Press (50/35s)|R+ HSPU
20 DB Deadlifts (50/35s)
20 Pull-Ups| C2B
Extra
Strength
Clean + FS (1+1=1): 60/2, 70/2, 75/2, 80/2, 85/2, 90/1, 88/2, 93/1*2 *every 90 sec.
DL: Every 90 sec. for the following reps and % of 1rm
10@50%
8@60%
6@70%
4@80%
2@85-90%
rest 1 min. and repeat
Skill
12 min. EMOM – 10 sec. position hold on rings (stay hollow) + 5-8 kipping HSPU as able
