Strength
Hang Power Clean + Hang Sq Clean + Full Clean – 1 set every 90 sec for 6 sets @ 75-85%
—You may hang on to the bar for entire complex
Conditioning
10 RFT
5 Power Clean 175/115#
5 Front Squat 175/115#
40 Double Unders
WOD Notes: Barbell weight should be around 50% of FS (should feel moderately heavy). PC = quick singles & front squats unbroken which shouldn’t feel too heavy until the later rounds. DU scale = 80 singles or 20 DU. Goal is avg 90 sec/round for 10 rds even though you will easily be able to start out at 60 sec or less the first rd.
Assistance
a) DB Rows – 4×12 (pause at the top of each rep)
b) DB Reverse Flys (on incline bench) – 4×15
c) GHD Sit-ups or Sit-ups (weighted behind head) – 4×30
