Strength
a) Clean – 5×2 @ 80-90%
—Squat at least 1 of them
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3 min
Conditioning
2 Rounds (interval)
12 C2B Pull-ups (RX+ = 5-8 MU)
18 Power Cleans @ 75%
12 C2B Pull-ups (RX+ = 5-8 MU)
40/32 Cal Assault Bike
—Rest 3 min between rounds
WOD Notes: Goal is sub 6 each round. PC should feel moderately heavy to where you do singles & should take around 1:30-2 min to get done. C2B sub = chin over bar or banded pu. No scaling reps.
Assistance
a) GHD Sit-ups – 10×10 (rest 20 sec between)
b) DB Reverse Flies – 4×12 (pause at the top)