Strength
Weighted Pull Ups
6×3 Increasing weight each set
0:00, 2:30, 5:00, 7:30, 10:00, 12:30
*Immediately into tempo 5 DBL DB shoulder press
(no prescribed weight)
Tempo: 1 second up, 3 seconds down
WOD
‘Grace’
30 Clean and Jerks
@60/42.5
Peak
Clean (2 Second pause at knee)
4 x 2 @ 60% – 70%
Clean (NO PAUSE)
7 x 1 @ 82.5% – 92.5%
6min CAP