Strength
Clean + Front Squat + Hang Clean – 5 sets
—Start @ 75% & work up to a heavy complex. You may power or sq clean,
Conditioning
18 Min AMRAP (relay style with partner)
2 Rope Climbs 20ft or 2 Pegboards
25/20 Cal Bike (15/10 cal assault)
WOD Notes: TD = 8-12 rd. RC scale = climb to 12/15ft, 4 up/downs, or 10-15 ring rows. The bike should be a sprint every round. Partner B will start when partner A finishes the entire round.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×12 (heavier band)
b) DB Bent-over Rows – 4×12 (each arm – pause at the top)
c) GHD Sit-ups – 4×50 (rest 90 sec between sets)