Strength
a) Shoulder Press – 7×2 @ 87-92% + 1xME @ 50% (use a little heavier than last wk)
b) RDL (barbell 2 legs) – 5×5 @ 65% (pause bottom position for 2 sec each rep)
—Superset a/b together
Conditioning
For Time
20 T2B
21 Hang Power Clean 155/105# (55%)
25/18 Cal Ski
20 T2B
15 Hang Power Clean 185/125# (65%)
25/18 Cal Ski
20 T2B
9 Hang Power Clean 225/155# (80%)
25/18 Cal Ski
WOD Notes: TD = 12-18 min. T2B scale = 10-15 reps or toe through rings. HPC should be done 2-3 sets each round even when weight gets heavier. I’d recommend changing weights as soon as you’re finished your set.
Assistance
Hollow Rocks – 30 on / 30 off for as long as possible (max of 10 sets)
