Strength
Halting Clean + Hang Clean – 1 set every 90 sec for 8 sets
—Pause just above knee for the halting clean. Start @ 70% & work up to a heavy set.
Conditioning
15 Min AMRAP
10 DB Burpee Deadlifts 70/45#’s
8 DB Hang Power Cleans 70/45#’s
6 DB Shoulder to OH 70/45#’s
Run 250m
WOD Notes: The DB complex should take an avg of 90 sec when your fatigued. First round of it will probably be a little faster. DB HPC will be the hardest part, so try to explosively use your hips to get DB up to the shoulders. Please DO NOT drop DB from overhead!!!!!!!! DB Burpee DL – bring feet up inside the DB & bring hips down to stand up the weights. Goal is to get 4+ rounds.
Assistance
a) Glute/Ham Raises – 4×12 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×8 + 100ft walk (heavier than last wk)
c) L-Sit (paralletes) – 5×20-30 lateral taps over an object
