Strength
Clean + Low Hang Clean + Hang Clean: 5 Sets @ 70-80%
—1 set every 2 minutes
Conditioning
15 Min AMRAP
10 Devil Cleans 70/45#
100 Yard Farmers Carry 70/45#
5 Wall Climbs (RX+ = 60-80ft HSW)
100 Double Unders
WOD Notes: Goal is 3 rds, which will be tough to do. Each segment should take around 1 min each. FC will be to the far curb and back. WC sub = 2-3/rd.
Assistance
a) Glute Ham Raises – 5×10 (or lower yourself from the top slowly for 6 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 5×20 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)