Strength
a) Clean – 5×3 @ 75-85%
—One set every 90 sec. Squat at least 1 of them
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3:30
Conditioning
For Time
20 Power Clean 185/125#
8 Wall Climbs (RX+ = 10 WC or 150ft HSW)
600m Sled Drag 70/50#
8 Wall Climbs
20 Power Clean 185/125#
WOD Notes: Goal is sub 15 min. PC = 65%. Should be quick singles and take around 90 sec max for 20 reps. WC sub = 4-6 reps or 50 Shoulder taps. Sled Drag should be a slow jog & shouldn’t feel super light.
Assistance
a) GHD Sit-ups – 4×25 (sub = weighted sit-ups)
b) DB Reverse Flies – 4×15