Strength
Back Squat – Work up to a heavy single (95%+), 3×5 @ 60% (speed squats – drive out of hole quickly)
Conditioning
5 Rounds For Time
10 Hang Power Clean 135/95#
10 Push Jerk 135/95#
10 Overhead Squat 135/95#
15 T2B
WOD Notes: TD = 10-16 min. Barbell weight should be light to where you can link all 30 barbell reps in a row the first round. Use about (45% of your max of the movements). As you go through the WOD, I’d recommend dropping the bar after 9 HPC. You should then rest for 10-15 sec then do 1 HPC + 9 PJ. Rest, then do the 1 PJ + 10 OHS. If OH mobility is limited you may do front squats instead.
Tony V – Looking strong with OHS!