Strength
a) Bench Press – 5×5 @ 85% (wk 3)
b) DB Bent-over Flies – 4×15 (same as last wk)
Conditioning (14 min cap)
For Time
30 Bar Facing Burpees
30/25 Cal Ski
30 Hang Power Cleans 205/135# (70%)
30/25 Cal Ski
30 Bar Facing Burpees
WOD Notes: Larger classes will stagger a heat 2 minutes behind. HPC should feel moderately heavy to where you have to break them up 5-6x throughout the 30 reps.
Assistance
Hollow Rocks – Tabata for as long as possible
