Warm-up:
A) 10 hinges with PVC on back
B) 10 Lat-pull-downs with band from rig maintaining lat and pec tension (5 each arm)
Load bar to 80% of 3RM Power Clean
WL/Skill:
1) For completion:
Alternating E90S for 10 rounds:
Odd rounds: 3 Power Cleans at 80% of 3RM
Even rounds: 15 Pull-ups
Strength:
2) Clean Deadlift 4x3, at 80% of 3RM
Conditioning:
3) 3-5 rounds:
1” ME AD
Rest as needed
Extra work:
Strength:
1) Bent-row 4X5@80% of 5RM
Capacity:
Row 5k