Strength
a) Deadlift – 5×2 @ 80%+ + 2×10 @ 65-70%
b) DB Bench Press – 5×10 (if you only have light DB, slow down the tempo)
—Superset a/b every 2:30 minutes
Conditioning
2 RFT
10 Squat Cleans 185/125#
15 Bar Facing Burpees
15 Push Jerks 185/125#
15 Bar Facing Burpees
20 Front Rack Lunges 185/125#
15 Bar Facing Burpees
WOD Notes: Goal is sub 20. Use same weight throughout the WOD unless one movement is really weak compared to the other. SC = 60% (should be quick singles). PJ & lunges – should be done in 2-3 sets. If you don’t have enough weight, do 5 more reps of each movement.
2 DB Version – 2 RFT
20 Squat Cleans 50/35# DB
15 Burpees over DB
30 Push Jerks 50/35# DB
15 Burpees over DB
30 Lunges 50/35# DB
15 Burpees over DB
WOD Notes: DB must touch the floor on the squat cleans. Try to jump over your DB, but you may step over if necessary. DB should be on shoulders for the lunges. If you only have 1 DB, it is 30 sq cleans + 40 PJ (20R + 20L) + 40 Lunges each round.