Strength
a) Bench Press – 5×6 @ 82%
b) GHD Hip Extensions (weighted) – 3×15
—Mix in the GHD Hip Ext in between the bench press sets. Rest 90 seconds before each bench press set.
Conditioning
14 Min AMRAP
3 Hang Power Clean 135/95#
3 Bar Facing Burpees
3 T2B
6 Hang Power Clean 135/95#
6 Bar Facing Burpees
6 T2B
9 Hang Power Clean 135/95#
9 Bar Facing Burpees
9 T2B
***Continue to climb the ladder by adding 3 reps each round until 14 min is up***
WOD Notes: TD = Round 18-24. Record score as total reps on the whiteboard. HPC = 50% of 1RM (should feel light). T2B scale = knee raises.
