Dynamic Effort Upper
Strength
Press Complex (@ 75% 1RM strict press + 5#)
WOD
“Doctor Doom”
In 20min Complete:
800m Row
–“Grace”–
30 Clean and Jerks (135,95)
800m Run
800m Row
–“Grace”–
30 Clean and Jerks (135,95)
800m Run
Special Strength
5×8 Banded Inverted Barbell Rows
http://conjugatefitness.wistia.com/medias/mc8tqoiog7
http://conjugatefitness.wistia.com/medias/mc8tqoiog7
Special Strength
8 x Max Reps Strict Pull Ups + micro band tension w/ full deload at bottom
Midline
4×10 Barbell Roll Outs
Finisher/Recovery
100 Banded Straight Arm Pull Downs
**If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk