WOD
Strength
Deadlift: 5 sets of 5 building to heavy but perfect set
Conditioning
4 Rounds for Time:
6 Power Cleans (155/105 | R+185/125)
200ft Shuttle Run (50ft increments)
50ft Lunges (R+ w/ 45/25# plate OH)
Extra
Strength
Clean: Build to Heavy Triple
Skill
4 min. Tabata on rings
10 sec. arch hold + 10 sec. hollow hold
4 Min AMRAP of Ring MU w/towel b/n feet
scale w/ banded MU transitions w/ towel b/n feet to ensure hollow pos.
Midline – After
4 sets:
15 ghd hip extension
25 hollow rocks