Strength
Every 3:30 min x 5 sets
a) Power Clean – 3 reps @ 80-85%
b) DB Bench Press – 8-10 reps (heavy)
c) Hollow Rocks – 30-45 secs
Conditioning
12 Min AMRAP
100/80 Cal Row
50 Lateral Burpees Over Bar
*Max (Power Clean + Hang Power Clean) 165/105# in remaining time
WOD Notes: The goal is to have 2+ minutes on the barbell at the end. Score = total barbell reps. One rep = PC + HPC. If you can’t complete row in under 6 minutes, scale cals to 80/60. Burpee scale = 35-40 reps. You must open hips (stand up) on burpees.
Assistance
Banded Tricep Push downs – 4×25
