CLEAN GRIP DEADLIFT

A) Strength:

1) Clean Grip Deadlift: Work up to 80-85% for a touch n go set of 3. Rest 2:00
*Beginner: 5 x 5, only adding weight if form permits.

2) 1-Arm KB Row (3 x 8 ea.) Rest 60s.

3) WOD Warm-up: 3 Rounds of 5 Power Clean/10 Walking Lunges BW. Rest 90s. 

Round 1 = Bodyweight Lunges 

Round 2 = add light KBs

Round 3 = add the KBs you plan on using in the WOD.

B) WOD:

"Short + Sweet"

3 RFT: (11:00 Cap)

10 Power Cleans* (Rx = 135/95, S = 115/75, 95/65, 65/35)
20 Double KB Walking OH Lunges (Rx = 53/35, S = 35/26, 26/18, Bodyweight)

*Power Clean Scaling Option = Clean Grip Deadlifts (135/95)

C) Extra Credit:

3 Rounds of:

30 Banded Leg Curls each 
20 Banded Hip Flexor Pulls (total)
10 Banded Paloff Press + Hold (1 Count)

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