Conditioning (Barbell & 2 DB Version)
2 RFT
25 DB Bench Press 70/40#’s (heaviest you have)
Run 200m
15 Power Cleans 185/125# OR 25 DB Cleans (heavy)
Run 200m
25 Strict Pull-ups OR 25 Towel PU through door/ 50 Gorilla Rows
Run 200m
15 Power Snatches 135/95# OR 25 (2) Arm DB Snatches
Run 200m
25 Overhead Squats 135/95# OR 25 DB Squats (on shoulders)
Run 200m
WOD Notes: If you only have (1) DB, it’s 50 DB BP + 40 DB Cleans (20R+20L) & 40 DB one arm snatches alternating & 50 squats w/ (1) DB in front rack. If you have a barbell & your OH mobility is poor, you may sub front squats. DB Bench should be done in 1-2 sets. Strict PU – can be quick singles the whole time or link 2-4 at a time. PC/PS – quick singles. OHS – should be done in 1-2 sets. Goal is 20-25 min.