Strength
5 Burpees + 1 Clean Every 90 Sec x 10 Sets
—Start @ 75% & work up to a heavy clean
Conditioning
6 RFT
5 Dball Over Shoulder 150/100#
10 DB Bench Press (heavy)
15/12 Cal Row
WOD Notes: Goal is 13-17 min (avg 2:30/rd). Try to use a heavier dball/bag than normal, since it’s only 5 reps/rd. DB’s should feel challenging for 10 reps unbroken each rd. You shouldn’t have to break them up until after the 4th rd if you have to.
Assistance
a) 5 sets: 30 sec V-Ups + 30 Sec Hollow Rocks
—Rest 1 min between sets
b) Barbell Skull Crushers – 4×12