WOD
Strength
Clean From Power Position: 50-60/3*3 sets
Clean: 60/3, 70/3, 75/3, 80-85/3*2 sets
Conditioning
AMRAP in 12 minutes:
10 Deadlift (185/125 | R+ 225/165)
8 Box Jumps (24/20 | R+ 30/24)
10 Dumbbell Pushpress (45/25) | 6 R+ Strict HSPU
60 Second Rest
Extra
Before WOD
Accumulate 2 min. in box shoulder stretch
Accumulate 2 min. freestanding Tripod hold w/ legs in bottom of kip position
Clean Work from WOD
Deadlift from 3in deficit: EMOM x 6 min: 2 reps @ 80%
2 min. every 30 sec:2-4 strict HSPU facing wall
6 min. Every 30 sec: 4-8 kipping HSPU
-pick a doable number and hold it for all 16 sets
After WOD
4 sets
– 10 weighted ghd situp
– 8 glute ham raise