WOD
Strength
Deadlift: 4-5 sets working to a smooth 6 rep max for the day
*No touch’n’go – dead stop for each rep
*keep the pulls smooth
Conditioning
5 Rounds for Time:
300M Run
20 Abmat Situps
10 Shoulder to Overhead (135/95)
Rest 60 Seconds
Extra
Clean pull to mid thigh + clean from 2″ off the ground + FS
*work up to 80% of last week’s max – then perform 8 sets of 1 every 90 sec.
30 hollow rocks as warmup
5 sets: 5 Hollow/arch kips + 5 kipping pullups x 2
*focus on kip consistency, no butterfly