Strength
Squat Clean – 5×2 (touch n go)
—Start @80% & work up to a heavy 2RM
Conditioning
10-1 Reps of:
Power Clean 205/115lb
“2 For 1” Wall Balls 20/14lb
T2B
Assistance
Romanian Deadlift 4×8 – Start at top of DL. Move hips back with knees slightly bent & lower bar slowly to a few inches below knee while keeping bar close then stand quickly. Start at around 50% of 1RM DL.
WOD Notes: “2 for 1” wall balls are 2 squats for 1 throw. Power clean weight is about 70-75% of 1RM.
Reminder: Nutrition Challenge meeting will be this Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd!
