Warm Up:
PVC/Foam Roll
Row 150m
10 RDL (45/35)
10 Front Squats (45/35)
Row 150m
10 Thrusters (45/35)
10 Strict Press (45/25)
Clean Bar Complex:
1 – RDL
2 – High Pull
3 – Pocket Clean
4 – Front Squat
5 – Strict Press
STRENGTH:
20m running clock – work to find a heavy SINGLE on DECK CLEANS for the day
*Set your own rep scheme, you’re trying to max out here.
WOD:
3 Rounds For Time:
25 Cal Bike
10 Pull Up + T2B (one pull up + one TTB = 1 Rep)
POST:
Sorinex Roll outs/Stretch
Bar GYM 