WOD
Strength
Deadlift – Find Perfect 1RM
**be very smart, this should be relatively smooth… don’t comprise back or take any risks
Conditioning
AMRAP in 8 minutes:
15 KB Swings (55/35)
11 Pullups
7 Burpees
Extra
Before
Clean Blocks 2″ off floor (Clean pull to explode + Clean =1): Clean: 50/2, 60/2, 70/2, 75/2, 80/1, 82/1, 85/1, 88/1*2 sets
3 sets – 6 Power/clapping kips
*focus on good shapes through powerful kips
20 Burpee Bar MU for time
*focus on setting tight arch on each rep
Midline – After
4 sets – 60 sec. weighted plank