Strength/Skill
a) Clean (off blocks – above knee) – 2@55%, 2@60%, 2@70%, 4@75%, 1@80%
—Focus on keeping weight back & staying over bar as you bring into pockets
b) Back Squat – Work up to a 1RM, then do 3×2 (90%+)
Endurance
2k Row
Conditioning
For Time
50 Wall Balls (unbroken) 20/14lb
25 T2B (unbroken)
400m Sled Drag 45/25lb
WOD Notes: You must go unbroken on the WB & T2B for the WOD to be Rx’d, however you may break up reps to suit your ability level. Please do your best to get all the 3×2 squats in after your 1RM as this squat cycle isn’t high volume.
