Strength
Every 3 Min x 4 Sets
a) Front Rack Lunges – 10 Reps (heavy)
b) One Arm High Pulls – 10 Reps (each arm – slow eccentric)
Conditioning
4 RFT
25 Wall Balls 20/14# to 10ft
10 Hang Power Cleans 185/125#
15/12 Cal Assault Bike
WOD Notes: Goal is 12-15 min (3-3:30/rd). HPC should be challenging for 10 reps unbroken or you have to break them up once each set. Bike should take just over a min & no more than 90 sec. Men should try to hold over 60 RPM & women over 50.
Assistance
Weighted Plank – 5 Sets: 1 Min on /1 Min off
