Pre WOD

4 SETS*
2 Pausing Clean Deadlifts**
+
1 Clean Pull

-Rest As Needed b/t Sets-

*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean.
Option to build if perfect mechanics are maintained.

**1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.

Workout of the Day

10:00 AMRAP

1-2-3-and so on…
Bar Muscle-Ups
2-4-6-and so on…
Deadlifts (255/175)

*Complete 12 Russian KB Swings (53/35)|(35/26) after each full set.