WOD
Strength
5 Sets:
3 Bench Press w/ pause on chest each rep
8 Bent Over Rows: 5 sec. hold on chest last rep
Conditioning
AMRAP in 10 min:
10 Pullups | R+ C2B
10 Hang Power Clean & Jerks (95/65)
10 Pullups | R+ C2B
10 HPC & Jerks (135/85)
10 Pullups | R+ C2B
10 HPC & Jerks (155/105)
10 Pullups | R+ C2B
10 HPC & Jerks (155/105 | R+ 175/125)
10 Pullups | R+ C2B
10 HPC & Jerks (155/105 | R+ 195/145)
10 Pullups | R+ C2B
Max HPC & Jerks (155/105 | R+ 205/155)
Extra
Strength
6 sets:
5 behind the neck pullups + 5 chinups
5 weighted dips
Skill
20 Freestanding Tripod position Leg lifts
Deficit Kipping HSPU: 5 sets to work to max deficit
Midline – After
Accumulate 20 Seal Rolls
*Roll from Hollow to Arch and back, then again the direction = 1 rep