Strength
2 Clean n Jerks every 90 Sec x 6 Sets
––Stay between 75-85%
Conditioning
5 RFT
6 Hang Squat Clean 185/125 (65%)
12 DB Bench Press (heavy)
18/15 Cal Ski
WOD Notes: Goal is 11-16 min. HSC should be done in 1-2 sets each rd and feel challenging. DB BP should be heavy for 12 reps unbroken.
Assistance
a) Glute Ham Raises – 5×8 (or lower yourself from the top slowly for 6 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 6×15 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)