Strength
a) Clean – 5×3 @ 75%+ build to heavy triple
—You may touch n go (pwr or sq) or do 3 quick singles.
b) DB Lateral Raises – 4×12
—Superset a/b every 3 minutes
Conditioning
For Time
12 (Power Clean + Hang Sq Clean) 185/125#
150 Double Unders
75/60 Cal Ski
150 Double Unders
12 (Power Clean + Hang Sq Clean) 185/125#
WOD Notes: Goal is 16-21 min. BB weight should around 65% of your clean and take about 2 minutes to do the 12 complexes (1 rep every 10 sec). DU sub = 75-100 DU, 250 singles or 300ft versa.
Assistance
a) DB Bent-over Rows – 4×15 (each arm)
b) Weighted Side Plank – 4×30 Sec (each side)
