Friday, September 17th

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Strength: Deficit Clean Grip Deadlift – 4×5 @ 60% 1RM Deadlift

Note: Deficit should be between 2-3″ (25lb plate to 45lb plate). We are using an overhand grip, starting with chest more upright like we do in the clean. Focus on creating that solid brace and initiating with the legs, driving down into the ground, rather than lifting your back up. Drop weight and focus on technique as needed.

WOD:

For Time:
500m Row
15 Power Cleans 135/95
10 Bar Muscle Ups
15 Power Cleans 135/95
500m Row

Note: Scale 2:1 PU/Dips today. Cleans should be a weight we can do in no more than 2-3 sets.