Strength
5 sets: 3 Full Cleans @ 75-80% + 8 DB Bench Press (heavy)
—Do one set every 3 minutes
Conditioning
10 Min AMRAP
2 Hang Power Cleans 155/105# (55%)
2 Bar Facing Burpees
4 Hang Power Cleans
4 Bar Facing Burpees
6 Hang Power Cleans
6 Bar Facing Burpees
8 Hang Power Cleans
8 Bar Facing Burpees
***Continue up the ladder until the 10 Min is up. Score = total reps.
WOD Notes: HPC should feel fairly light to where you can do up to rd 10-12 unbroken.
Assistance
GHD Sit-ups – 4×15 tempo (5 sec count down)
