Strength
a) Deadlift (1 sec pause under knee) – 5×4 @ 75%
b) Banded DB Shoulder Press – 5×8 (use a little less weight than normal)
—Superset a/b every 3 minutes. Try to pull bar through shins as you pause.
Conditioning – 25 Min Cap
For Time w/ a Partner
60 Hang Power Cleans 155/105#
60 Front Rack Lunges 155/105#
60 Push Jerks 155/105#
40 Hang Power Cleans 185/125#
40 Front Rack Lunges 185/125#
40 Push Jerks 185/125#
20 Hang Power Cleans 225/155#
20 Front Rack Lunges 225/155#
20 Push Jerks 225/155#
—If you finish in under 25 min, you will row max cals in remaining time
WOD Notes: Goal is to finish in under 25 min & if you do the row is just a bonus! Barbell should feel moderately light, medium, & heavy by round 55/65/75%. You may break up the work as needed with your partner.
Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) DB Lateral/Front Raises – 4×12 each