WOD
Strength
Clean: Build to heavy but perfect triple
Conditioning
AMRAP in 16 minutes:
5 Strict Pullups | R+ 2 Rope Climbs
15 Air squats
30 Double Unders
Extra
Before WOD
Deadlift: Based off 3RM found last week: complete every 60 sec: 60/2, 70/2, 80/2, 85/2, 90/2, 85/3, 90/2, 85/4, 90/2, 95/2, 100/2
5 sets
5 hollow candlestick rollups + 5 UB Ring MU
*Scale as needed
After WOD
Midline
5 min. clock – alt. every 30 sec.
30 sec. bearhug sandbag hold
30 sec. bottom of squat sandbag hold