Strength
Every 2:30 x 5 sets
a) Power Clean – 2 reps @ 85%+ (build to heavy double)
b) DB Bench Press – 10 Reps (heavy)
Conditioning (13 min cap)
5 RFT
8 Power Clean 185/125#
16/13 Cal Ski
WOD Notes: PC = 60-65% of 1RM. Should be singles the entire WOD. Try to make transitions quick and avg 2:30/rd to get under the cap!
Assistance
a) Hollow Rocks – Tabata for as long as possible or accumulate 3 minutes
b) Banded Tricep Extensions – 4×20
