Clean Pull 5×4 (work to 100%+ of Power Clean Max)
BB Reverse Lunge 6×6
Handstand Hold 5×30″
WOD:
Test Power output on C2 Rowers – Set damper to 10 and take 3 strokes. Record power output and convert watts to minutes (rounded to the nearest 30 seconds).
Ex.
Power output is 575-624w = 6:00 minutes
Power output is 625-674w = 6:30 minutes
Power output is 675-724w = 7:00 minutes
**Female power output 1.5x (400w x 1.5 = 600w)**
With the earned time complete as many reps “McGhee” style of:
Goblet Squats (24/16kg)
Pullups