Strength
Clean (full) – Heavy set of 5,4,3,2,1 (15 reps) @ 75-90%+
—Should be challenging for each rep range. Increase weight each set.
Conditioning (12 min cap)
For Time
30/23 Cal Ski
100 Double Unders
10 (2 Power Clean + 4 Lunges) @ 155/105#
100 Double Unders
30/23 Cal Ski
WOD Notes: Ski should take about 90 sec each time. DU Scale = 50 DU or 200 singles. Try to avg 3 reps/min for the BB complex.
Assistance
a) Banded Sandbag March – 3×75 sec
b) Core – 4 sets (20 Sec of Russian Twists + 20 Sec of V-ups + 20 Sec of Flutter Kicks)