Strength

2-2-2-2-2

Weighted Pull-Ups

Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

For time

21-18-15-12-9-6-3

Hang Power Clean 95/65lbs
Push-Ups

Workout notes: The hang power clean is prescribed at a fairly low weight which will mean most athletes can perform fairly large sets throughout the entire workout. Even though the weight is light you should still maintain appropriate mechanics through each rep so don’t get sloppy and compromise your range of motion! The total rep count is high and the movement is combined with push-ups so going unbroken for the entire workout might be difficult.