Strength
Full Clean + Hang Sq Clean + Front Squat + Split Jerk – 5 sets @ 70-85%
—Work up to a heavy complex by the 5th set
Conditioning
For Time
100/85 Cal Row
100 Wall Balls 20/14# To 10ft target
30 Power Cleans 165/105#
WOD Notes: TD = 13-19 min (time cap 23 min). PC = 55% of 1RM. You should aim to do at least sets of 10 on wall balls with quick rest between sets. Power cleans should be quick singles.
Midline Assistance
Tabata Plank (advanced = use a weight)
