Strength
3 Position Clean – Hang + Low Hang + Floor – 5 sets @ 75-85%
—1 Set every 2 minutes. Work up to a heavy complex by set 5.
Conditioning
15 Min AMRAP
20/16 Cal Row
12 T2B
15 Front Squat 135/95# (RX+ = 165/115#)
12 T2B
10 Power Clean 135/95# (RX+ = 165/115#)
WOD Notes: Goal is 3+ rds. T2B sub = 8-10 reps, toe through rings, or V-ups. Barbell should be around 55% of FS max (should be able to do the FS in 2 sets & PC should be quick singles.
Assistance
a) Barbell Bicep Curls – 4×12
b) Barbell Skull Crushers – 4×12