Strength
Every 3 Min x 5 Sets
a) Back Squat – 5 Reps (3 sec eccentric) @ 75%
b) Ring Rows – 10 Reps (3 sec eccentric) (Rx+ = 1-2 Pegboard Ascents)
Conditioning
10 Min AMRAP
10 Double Unders
1 (Power Clean + Hang Cluster) 135/95# (RX+ = 155/105#)
20 Double Unders
2 (Power Clean + Hang Cluster) 135/95#
30 Double Unders
3 (Power Clean + Hang Cluster) 135/95#
40 Double Unders
4 (Power Clean + Hang Cluster) 135/95#
***Climb ladder until 10 min is up.
WOD Notes: Goal is to get to the round of 8+. DU sub = 1/2 the amount of DU or 2x singles. Barbell should feel relatively light to where you can keep moving consistently without looking at the bar too much. You must do the complex unbroken each rep (hang on to bar after each power clean).
Assistance
Weighted Plank – 10 Sets: 30 sec on / 30 sec off
