Wod

Strength
Every 2 minutes, for 20 minutes (10 sets of):
Clean

Set 1: 1.1.1 @ 65%
Set 2: 1.1 @ 70%
Set 3: 1 @ 75%
Set 4: 1.1.1 @ 72%
Set 5: 1.1 @ 77%
Set 6: 1 @ 82%
Set 7: 1 @ 87%
Set 8: 1 @ 92%
Set 9 & 10: 1 @ 92+%

*Build based on quality.

*1.1.1 = 1 rep, rest 5-10 seconds, 1 rep, rest 5-10 seconds, 1 rep.

Conditioning
For Time:
9-6-3-6-9 reps of:
Deadlifts
12-9-6-9-12 reps of:
Toes to Bar
 
Monday soreness was real after hardest mile
6 rounds
8 dumbbell box step overs 2x50#
12 DB alternating snatch
48 double unders
11:20
8X3 weighted pull ups 40#

Tuesday
10 min AMRAP
5 hang clean and jerk 115
10 back squats 115
15 ttb
5+10
5 min to hit max power clean
275 felt moderate didn't want to push it
 
25 minute AMRAP:
-25 sit-ups
-0.4 mile on echo bike
-2 minute backwards sled drag, 155#
-1 minute rest

Last workout for several weeks, surgery is tomorrow
 
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