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WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets – Pendlay Row:

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

Warm-up as needed. Make sure to rest the bar dead-stop on the floor each rep. Also focus on a controlled lower back to the floor and not just dropping it.

1b) 10:00 – 20:00 – Every 2:00x  5 sets:

5/side Single Arm Kettlebell Upright Row +

20 Banded Face Pulls

Focus on position and activation over loading. Take your time, and make everything clean!

2) AQAP:

15-12-9-6-3 Pull-ups

3-6-9-12-15 Power Cleans 115/75

Scale as needed.

Extra Work:

3) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Load as heavy as deemed fit.

4) Alternating Bicep Curls: 3 sets of 30

Rest 90-120 seconds between sets. This is for bicep health, work at moderate loads.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE