Strength
BB Complex – 5x (1 full clean + 1 front squat + 1 jerk)
—all 5 sets should be @ 80%+. Work up to a heavy complex
Conditioning
For Time
15 Power Clean (70%)
20 Strict HSPU (3″ deficit/level)
400m Sled Drag 100/60#
20 Strict HSPU
15 Power Clean
Midline
Tabata Hollow Rocks
WOD Notes: TD = 14-20 minutes. Scaling for HSPU = 20 kipping HSPU or 10 Strict. You may also do 20 DB Push Presses (should take at least 2-3 sets) if you haven’t done HSPU in a WOD yet. Men will put a 100# plate on sled. Women will put a 45# + 15# plate on the sled.