Strength
Hang Pwr Clean + Hang Sq Clean + Push Jerk + Split Jerk – 5 sets @ 75-85%
—1 set every 2:30.
Conditioning
90 Sec AMRAP x 12 (with a partner)
10 DB Bench Press (heavy)
10 T2B (RX+ = 15)
Max Cal Bike
—Rest 90 sec between rds. Score = total cals with your partner
WOD Notes: Partner A will start & work for 90 sec while Partner B rests. You will each do 6 sets of 90 sec on / 90 sec off. BP should be difficult for 10 reps each round, but you shouldn’t be failing until maybe the last round.
Assistance
a) Standing Barbell Curls – 4×12
b) GHD Sit-up Hold (belly button facing down) – 4×60 sec
—Use weight if it feels easy
