Strength
1 Clean every 30 sec for 20 reps @ 80%. Alternate between power/squat.
—The goal is to hit all 20 reps with good technique. If you miss a lift, do not re-attempt.
Conditioning
90 Sec AMRAP x 12 Rounds With a Partner
8 Deadlifts 275/185# (55%)
10 DB Bench Press 80/45#’s
Max Cals on the Bike
WOD Notes: You should be able to have 40-45 sec each round on the bike to go hard (95%+ effort). DL/DB Bench should be unbroken but feel challenging even when fatigued. Score = max cals on the bike.
Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×10 + 100ft walk
c) L-Sit (paralletes) – 4×20-30 lateral taps over an object