Strength
Every 3 Min x 5 Sets
a) Deadlift – 4 Reps @ 77-82% (use a little heavier than last wk)
b) DB Bench Press – 7 Reps (5 sec eccentric)
Conditioning
12 Min Running Clock – 4 Rounds
15 Weighted Burpees 45/30# DB’s
18/15 Cal Ski
*Max Power Cleans 155/105# in remaining time
WOD Notes: Record time + # of cleans. Goal is to avg 2:30/rd, so that it will give you 2+ minutes on the power cleans at the end. PC = 55% of PC max (should feel light to where you can move consistently).
Assistance
30 Sec Hollow Hold + 15 Sec Hollow Rock – 8 sets
—rest 30-45 sec between
