Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% POSE sprints. Part #2: 20-dead-lifts, 15-hang power cleans, 10-hang cleans, 5-cleans.
Strength: Cleans 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%
WOD: 30-muscle-ups for time.
L-2: 120 pull-ups and dips. L-1: 1-pull-up and ring dip every min on min for 30-minutes, NO BANDS.
Stamina: Log PT
Endurance: Enatia Beach ruck, swim for 20:00 minutes ruck back
Recovery: Banded shoulder and wall chest stretches.
Congratlations Steve and Jonathan on summitting Mt. Rainer.