Strength
3 Position Clean (full) – Floor + Below Knee + Above Knee – 5 sets
—Start @ 75% & work up to a heavy complex
Conditioning
10 Rounds For Time
4 Power Clean 205/135#
8 T2B
12 Wall Balls 30/20# To 10/9.5ft
WOD Notes: TD = 13-19 min. PC = 70% (moderately heavy – should be 4 singles each round). T2B scale = 5 cal ski or 8 hollow rocks. WB should be unbroken every round.
Assistance
a) Bent Over BB Rows – 4×10 (heavy)
—Torso should be almost parallel to floor. Use arms only.
b) One Arm Farmers Carry (use farmers handle + straps) – 4x100ft (each arm)
—Use 30-35% of DL for one arm.
