STRENGTH:
Power Clean
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
WOD:
For Time, with a 9 min Time Cap:
50 Power Cleans
*On the Minute – 5 Pull- ups
Barbell – 155/105
*Scale the weight as needed, or cut back the amount of pull-ups, or scale to rows. The pull-ups should not be taking longer than 20 secs.
OPTIONAL ACCESSORY:
Midline Conditioning
21-18-15-12
Ski Erg Calories
GHD Sit-Ups
CrossFit Reserve 