Strength
Bench Press – 5×4 (tempo – 5 sec count down) @ 80%
—Use a little heavier than last week
Conditioning
7 Rounds (Interval Style)
7 Hang Power Cleans 185/115#
9 T2B
12 Burpees
—Rest 1 minute between rounds
WOD Notes: TD = 60-90 sec / round. The goal is to get a 1:1 work to rest ratio. Each round is 100% all out, so DO NOT hold back!! We will score this as total time minus 6 minutes. HPC = 63-65% (should be able to string all 7 together each round, but should get tough during later rounds). T2B scale = 5 cal ski erg.
Maria – Working on Hang Power Cleans