Strength
Push Press – 15 Min to Work up to a heavy single + 1 ME Set @ 75% (10+ reps)
Conditioning
2021 AGOQ WOD #3 – For Time
75 Power Cleans 135/95#
300 Double Unders
WOD Notes: Goal is sub 15 min. PC should be about 50% of your max power clean (should feel light to where you can muscle clean or power clean all of them & do singles). Please make sure weight that touches the floor is more than empty bar. DU sub = 500 singles or 600ft Versaclimber.
Assistance
a) Banded Leg Raises – 4×15 (attach band to rig, lay on bench, constant tension on band)
b) Lateral/Front/Rear DB Raises – 3×12 each