WOD:

#cleans and ladders

3x AMRAP 3 / 2:00 Rest

Climb the Ladder

1 Power Clean

1 Bar Facing Burpee 2/2, 3/3, etc..

R1 – 135/95 (115/75) [95/65]

R2 – 165/115 (135/95) [115/75]

R3 – 185/125 (165/115) [135/95]

STRENGTH:

#bench press

Every 2:00 for 6:00 10 Reps

Every 2:00 for 6:00 5 Reps

FINISHER:

#boulder shoulders (7 min Cap)

21 Push Jerk 155/105 (135/95) [115/75]

400m Run

21 Strict HSPU

BODYBUILDING: (OPTIONAL)

Double DB Standing Bent Over Row 4 sets of 10

Single Arm Lat Pulldown 4 sets of 10

Seated Single Arm Cable Row 4 sets of 10

Standing Alternating DB Hammer Curl 4 sets of 10

Single DB Double Head Curl 4 sets of 10