Strength
a) Clean – 6×2 @ 80% (your choice to pwr/sq)
b) Dips (Bar/Ring) – 5×8 (focus on slow eccentric)
—Superset every 2:30
Conditioning
4 RFT
1 Rope Climb 20ft
10 (DB Clean + DB Hang Clean) 50/35#
1 Rope Climb 20ft
10 (HR Push-up + Burpee)
WOD Notes: Goal is 11-15 min. RC sub = climb 12-15ft or 3x pulleys or 2x up/downs. Try to make push-ups as strict as possible!!
Assistance
a) 30 Sec Russian Twists + 30 Sec Flutter Kicks – 4 sets
b) Glute Ham Raises 4×10 or Banded Leg Curls – 4×15 each leg