-Warm Up-
2 rounds
1:30 Bike
14 reverse lunges
7 bent over rows (empty bar) pause at chest
7 jump squats
7 barbell good mornings
Into..
2 rounds
5 slow Deadlifts (pause mid thigh)
5/5 full grip elbow punches
10 tall muscle cleans
Position Drills
-Strength/Skill-
(18 minutes)
5×3
Power Clean*
*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not a 3RM
-WOD-
For Time: 15 minute cap
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
OPTIONAL FINISHER
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)
