Strength: Deadlift - 8 x 3 Reps @60% - EMOM
WOD: 5 Rounds - 25 Min time cap!
15 Calorie Row
12 Deadlifts - 155/105 Rx+, 135/95 Rx, 95/65 Rx-
9 Hang Power Cleans - same
6 Shoulder to Overhead - same
3 Rope Climb - Rx+ ONLY!
Accessory: 3 x 10-12 Hip Extensions
In case anyone needs a demo of a muscle clean. Watch the first video below.
In the 2nd video, Koklyaev...one of the strongest humans to ever walk the planet kind of does muscle cleans up through about 405. He drops under about 460 on the last one. He's not really an Olympic lifter but still crazy to see how strong he is.