Strength/Skill
A) Floor Press – 5×5 @ 80%
B) Max Height Box Jump
—Alternate between A & B. Rest 90 sec between sets
Conditioning
6 Rounds (each round should be all out)
5 Unbroken Hang Power Cleans (Heavy)
7 Strict Pull-ups
8 Laps Shuttle Run (320′)
—Rest 2 minutes between rounds
WOD Notes: HPC weight is 80-85% of 1RM HPC. You want to be able to do all 5 in a row each round while maintaining good technique. If you cannot do 7 strict pull-ups unassisted choose a band that will challenge you on the 7th rep each round. Rx+ is Strict C2B. Score is total time minus 10 minutes of rest. No kipping is allowed again this week.
Announcement: Nutrition Challenge meeting will be Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd. More details to follow!
