WOD
Strength
6 Sets:
8 Parellette Pushups *at top of each, press through full scap extension
15 DB Lateral Raises *stay light and balanced
Conditioning
4 Rounds for Time (10 min cap):
12 Deadlifts
9 Hang Power Clean
6 Push Jerk
*Ascending weights each round
95/65
115/80
135/95
155/110
Extra
Find 1RM Pause FS w/ medium band tension
**all reps must have good form and core integrity
Accumulate 20 weighted hollow v-ups
Midline – After:
60 Hollow Rocks