Dynamic Effort Upper
Strength
Clean Complex (Work to a heavy complex )
1 Power Clean + 2 Jerks
WOD
“The Incredible Hulkstress”
21 Power Cleans (135,95)
21 Pull Ups
3 Rope Climbs
15 Power Cleans
15 Pull Ups
2 Rope Climbs
9 Power Cleans
9 Pull ups
1 Rope Climb
21 Pull Ups
3 Rope Climbs
15 Power Cleans
15 Pull Ups
2 Rope Climbs
9 Power Cleans
9 Pull ups
1 Rope Climb
Special Strength
8×3 Bench Press (4 Sets Wide, 4 Sets Middle) @ 40% 1RM + micro bands (red)
Special Strength
5×5 Clean Pull
Abs/Core
3x1min GHD Paddling Each Side
Finisher/Recovery
4×25 Earthquake Bar Bench Press