WOD
Strength
Deadlift: 4 sets of 3.3.3 @70%, 10 sec rest between triples
Conditioning
5 Rounds for Time:
200M Sprint
12 UB Thrusters (95/65)
Rest 90 Sec
*Scale run as needed to keep under 2min
Extra
Before
Blocks below knee: Clean Pull + Clean: 60/3, 70/3, 75/2*2, 80/2*2 sets, 85/2*2 sets, 90/1*2 sets, 90+/1 only if no misses
25 hollow candlestick rolls
4 MU cluster sets – 3.3.3
*5 sec. rest b/n cluster
*2 min. rest b/n sets
*scale to progression as needed
Midline – After
100 high plank shoulder taps