WOD
Strength
Clean and Jerk: 4 sets of 2 @ 75%
then
Clean Pull:4 sets of 2 @ 100%
Conditioning
In teams for 3, complete three 1000M rows each, as fast as possible.
Extra
Bench Press: 70/6*4 sets
no rest
Strict Pullup: max reps in 20 sec
rest 60 sec
3 min. Freestanding HS Hold practice
5 sets: 30ft. HS walk, every 10 ft stop and hold 2 sec.
5 sets: 20 (10 e/side) – DB rows in GHD hip ext hold at parellel