Strength
1 Power Clean every 30 sec for 10 minutes @ 80-85% (20 reps)
—Start @ 80% of pwr clean & increase by the end
Conditioning
For Time
12 Dball Over Shoulder 150/100#
6 Laps Dball Carry (shoulder) 150/100#
50/40 Cal Bike (30/20 assault)
—Rest 3 minutes & repeat
WOD Notes: TD = 3-5 min each rd. This WOD is meant to be fast!!! You should be able to get the 12 reps done in less than 90 sec. 1 lap = 6 mats. The bike should be a sprint! You should need the 3 minutes of rest if you went hard. Try to stay within 30 seconds of your first time. You should be able to get in some assistance work after this!
Assistance
a) Glute Ham Raises – 3×15 (scale = start at top & come down slow)
b) DB Bench Press – 4×10 (heavy)
c) Grip: Banded BB roll ups with KB – 3×90 sec (heavier than last week)
