Strength
Back Squat – 5×3
—Start @ 80% & work up to 90%
Conditioning
5 Rounds
5 Hang Power Cleans 225/155lb
1 Rope Climb 20′
12 GI Janes
—Rest 2 minutes between rounds
Midline
3×12 GHD Sit-ups (tempo) or 3×25 Weighted Sit-ups
WOD Notes: This is an interval style WOD where each round must be all out! HPC weight is 80% of your 1RM. Scaling for rope climbs are 10 ring rows or 1 lap sled pull. Try to choose a bar height that is at least 4 inches above your reach. Subtract 8 minutes of rest from your total time.
