Strength
Every 2:30 x 5 Sets
a) Hang Power Clean – 3 Reps @ 80%+
b) DB Bench Press – 8 Reps (3 sec eccentric)
Conditioning
12 Min AMRAP Ladder
3/6/9/12…Hang Power Cleans 155/105#
3/6/9/12…T2B
3/6/9/12…Lateral Burpees over Bar
***Keep climbing ladder until 12 min is up
WOD Notes: Goal is to get to the round of 18+. HPC should feel light to where you can go unbroken through round of 9. T2B sub = toe through ring or knee above hips.
Assistance
a) Hollow Rocks – 8 Sets: 30 sec on / 30 sec off
b) DB Skull Crushers – 4×12
