Strength
a) 2 Hang Power Clean + 1 Hang Sq Clean – 5 Sets @ 75%+
b) Russian Twists (weighted) – 5×30-45 sec
—Superset a/b every 3 minutes
Conditioning
2 RFT
5 Rounds
5 Barbell Bench Press (70%)
1 Rope Climb 20ft
Then: 800m (Sled Drag/BearHug Carry/Run Mix) 125/80#
WOD Notes: Goal is sub 20 min. Pick a weight to where you can do 5 unbroken every set & should get challenging by the 4th set. RC sub = climb to 12-15ft or 2 up/downs. You will drag sled to the “Cantel” sign with ball/bag on it then bear hug about 100 yards, drop the ball/bag and run around the dead end, pick up the ball/bag & bear hug it to the sled then drag sled back in.
Assistance
a) Glute Ham Raises or Weighted Hip Ext – 4×10 (control negative)
b) One Arm High Pulls – 5×8 (each arm)