Strength
Shoulder Press 6×2
—Start at 75% & work up to a heavy 2RM
Conditioning
10 Min AMRAP
5 HSPU 7/4″ Deficit
25 Double Unders
*3 Hang Power Cleans 205/135lb @ top of every minute
—Rest 5 minutes
3 Mile Air Dyne for Time (with partner)
WOD Notes: For the strength portion, you may work up to a heavy hang power clean instead of doing shoulder presses if shoulders are sore from yesterday. Hang Power Clean weight should be about 75% of 1RM in the WOD. Scaling for Double Unders are 12 Double Unders or 60 Singles. Scaling for HSPU are Push Presses @ 60% of 1RM, or elevated HSPU with foot on a box. Only one partner may work at a time for the 3 miles on the AD. I would suggest doing an interval style 30 sec on / 30 sec off & focus on sprinting each effort!
