WOD
Strength
Clean Pull to above knee + Clean from 2″ off ground
*Work up to 80% and complete 4-6 sets
Conditioning
5 Rounds for Time:
200M Run
12 Toes to Bar
9 HR Pushups
Extra
Before
Deadlift 4-5 sets working to a smooth 6 rep max for the day
*Not touch’n’go – dead stop for each rep, use steel if able
*keep the pulls smooth
5 sets – 5 Hollow/arch kips + 5 kipping pullups + 5 small circles + 5 butterfly pullups
*focus on kip consistency
After
60 Hollow Rocks