2023-12-17 WoD

WARM

1000m Row
light stretching
clean drills

MAIN

A. 5 rounds, not for time
{
3 strict chinup
1 HSHold 10-20s
}

B. Work to a heavy PowerClean + PushJerk
{
5x75, 4x95, 3x115, 3x135, 3x155, 2x165, 1x175(ugly)
}

C. (Superset w B). 6x3 deficit HSPU
0", 1", 2", 2.5", 3", 4", 5" (subtract ~1" for abmat)

D. 3x10 lateral shoulder raise w 5# plates