Strength
Clean + Hang Clean – 1 set every 90 Sec x 6 Sets @ 75-90%
—You may go from above knee or under (your choice)
Conditioning
3 RFT w/ a Partner
50 DB Snatches (alternating) 70/45# (RX+ = 80/55#)
50 Bench Press 185/125#
250m Partner Sled Drag 135/90#
WOD Notes: Goal is sub 25. This WOD is “you go, I go”, except for the sled drag. BP = 60-65% (should switch every 5 reps).
Assistance
a) Barbell Skull Crushers – 4×12
b) Deadbugs – 3×20