Strength “15 Min Cap”
a) 1 Rep – Power Clean or Hang Power Clean (your choice)
b) DB Bench Press – 5×8 (heavy)
—Superset a/b as necessary. Work up to a heavy Clean.
Conditioning
8 Min AMRAP Ladder
2 Dball/Bag Over Shoulder 125/80# (RX+ = 150/100#)
2 Burpee Box Jump Overs 24/20″
4 Dball/Bag Over Shoulder
4 Burpee Box Jump Overs
6 Dball/Bag Over Shoulder
6 Burpee Box Jump Overs
***Continue pattern for remaining 8 minutes
—Rest 3 minutes then:
For Time
250m Sandbag Carry (shoulder) 125/80#
20 GI Janes
WOD Notes: Goal is to get to the round of 12 BBJO & sub 5 min for part 2. You may step-up if necessary on the BBJO, but use a lower box & jump if you have no medical excuse. Use the same bag/ball for the carry. Use pull-up bar above your reach if you can do a strict pu.
Assistance
a) Tricep Pushdowns (rope pulley) – 4×10 (heavy)
b) Hollow Rocks: Tabata 12 Rounds