Strength
a) Power Clean + Hang Power Clean – 5 Sets @ 80%+
b) DB Bench Press – 5×10
—Superset a/b every 3 min
Conditioning
For Time
40/32 Cal Ski
30 T2B
30 Power Clean 185/125#
30 T2B
40/32 Cal Ski
WOD Notes: Goal is 12-16 min. T2B sub = T2R, Knee Raises, or Sit-ups. Ski/T2B should take no more than 2-2:30 each rd. Cleans should take around 3-5 minutes.
Assistance
a) GHD Sit-ups – 5×20 (rest 45 sec between)
b) Banded Tricep Extensions – 4×20-25 Reps