WOD
Warm-up
2 Sets
200m Run
“Dumbbell Clean Warm-up”
6 Squeeze Dumbbell Romanian Deadlift (
6e/side Single-Arm Dumbbell Hang Power Clean
6e/side Pause Push-Press
Strength
6-8 Sets to build up to either a 1RM or 3RM Push Press (no tempo).
*Ensure arms/elbows lockout completely overhead
Sample Set:
50/6, 60/5, 70/3, 80/2, 88/1, 93/1, 96-98/1, max
Conditioning
3 Rounds | 4 Rounds (Rx+) for Time:
400m Run
6 | 10 Strict Pull-up
20 KBS (53/35)
Rest 1 Minute, then repeat