Strength Drills:

0:00-2:00

5 Clean pulls + 5 Clean high pulls + 5 Power Clean @ 20% 1RM Clean*

2:00-4:00

4 Clean pulls + 4 Clean high pulls + 4 Power Clean @ 35% 1RM Clean*

4:00-6:00

3 Clean pulls + 3 Clean high pulls + 3 Power Clean @ 45% 1RM Clean*

6:00-8:00

2 Clean pulls + 2 Clean high pulls + 2 Power Clean @ 55% 1RM Clean*

8:00-9:00

1 Clean pulls + 1 Clean high pulls + 1 Power Clean @ 65% 1RM Clean*

9:00-10:00

1 Clean pulls + 1 Clean high pulls + 1 Power Clean @ 75% 1RM Clean*

 

For Quality

*dropping and resetting between pulls is allowed

 

Conditioning:

Partner WOD

“Make-up and Break-up”

Part 1:

Death by EMOM:

1 Synchronized Power Jerk (135/93)

1 Burpee

 

For Score

Every minute, add 1 rep of each. Continue this process until the partner group fails to finish within the minute.

Synchronized is defined as being in the front rack at the start of each rep and pausing in the finish position at the same time.

 

…Rest 2:00, then…

Part 2:

6 rounds, alternating partners*, of:

5 Squat Cleans (135/93)

7 Pull-ups

200m Row

 

For Time

*While one partner is completing a round, the other partner must hold a low plank while the other is working.

 

Flexibility:

Half Straddle – 1:00/side

Middle Straddle – 1:00

Pike Stretch – 1:00

Butterfly – 1:00

Spine Smash – 2:00

 

 

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