WOD
Strength
Push Press: 4@60%, 3@70, 2@80%, 1@85, 3×1@90+
Conditioning
For Time (20 min cap):
3 Rounds:
10 Deadlift (225/135)
15 Box Jumps (24/20)
-then-
3 Rounds:
6 Hang Power Clean (155/95)
12 Alt Pistols
NOTES: If scaling, go to about 70% of respective 1RMs. No rest between sections.
Extra
A) Bench Press: 3×5@75% of heavy single from last week
rest as needed
B) Bent Over Row: 3×8 AHAP
rest as needed