WOD
Strength
Clean + FS + Jerk: In 4-5 sets find max for the complex, then 2-3 sets @ 15% less
Conditioning
AMRAP in 12 Minutes:
10 Deadlift (225/155)
15 Wallballs (20/14)
30 Second Rest
Keep the DL under 65% of your 1RM, and keep it perfect.
Strength
Before Conditioning
Banded DL: 8×3 @ 65% + band tension for fast reps
drop every rep from the top, rest exactly 45 sec between sets
6 min EMOM:
2 Candle stick rolls + 6 Perfect hollow/arch kips on rings
After Conditioning – 4 sets:
6-10 strict dips as able
10 hollow v-ups