WOD
Strength
Hang Clean from Below Knee: 60/3, 70/3, 75/2, 80/2, 85/1*2
Conditioning
6 rounds – EMOM
Min. 1- 15 Push Press (115/75) | R+ kipping HSPU
Min. 2- 10 Burpees Over Bar
Min. 3- 10 T2B | R+ 5 MU
Extra
Before
FS: APRE – Last week of 6s, stay with it!
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
**Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#
3 sets – 50 ft. e/arm single arm DB carry (AHAP w/ stacked position)
5 sets
-25 ft. HS walk to wall + 5 lateral hs walks on wall e/direction
After
-400m kb farmers carry (70/55s)