Thursday, December 10th

PRE:
3-5 rounds, for WEIGHT, of:
10-12 Lateral Weighted Step-Ups/Leg
15 Barbell Hip Bridges
30-40 Weighted Side Bends/Side

WOD:
For TIME:
21 Power Cleans (135/95)
21 Pull-Ups
2 Rope Climbs or Sled Pulls
15 Power Cleans
15 Pull-Ups
2 Rope Climbs or Sled Pulls
9 Power Cleans
9 Pull-Ups
2 Rope Climbs or Sled Pulls

WEIGHTLIFTING:
Clean – 1 EMOM for 5 minutes at 73%, 1 EMOM for 5 minutes at 78%, 1 EMOM for 5 minutes at 83%, 5×1 going up to a heavy single
Clean High-Pull – 2×3@80%, 2×3@85%
Clean Pull on Riser – 3@98%, 3@103%, 3@108%