Strength
a) Hang Power Clean – 5×5 Sets @ 80%+
b) Shoulder Press – 5×8 (5 sec eccentric – heavy)
—Superset a/b every 3 minutes.
Conditioning
12 Min AMRAP
2 Devil Press 50/35# DB’s
15 Double Unders
4 Devil Press
30 Double Unders
6 Devil Press
45 Double Unders
8 Devil Press
60 Double Unders
10 Devil Press
75 Double Unders
*Keep following pattern until time is up.
WOD Notes: If you only have 1 DB, alternate arms each rep but try to use a heavier DB if possible. DU sub = 1/2 dubs or same # of jumping jacks. Goal is to get into the 12th rd of DP.