Strength
a) Power Clean – 1×5, 1×4, 1×3, 1×2, 3×1
b) GHD or Weighted Sit-ups – 5×15-18
—Superset a/b every 3 minutes. Start @ 75% of PC & work up to heavy single. You may touch n go if you want.
Conditioning
6 RFT
8 Hang Power Clean 165/110#
10 Bar Facing Burpees
Sandbag Carry 125/80#
WOD Notes: Goal is 15-19 min. HPC = 60% (unbroken every rd). Try to jump over the bar, but you may step if necessary. ODD RD = 150m shoulder, EVEN RD = 100m Bearhug
Assistance
a) DB Reverse Flies (use bench) – 4×15
b) November Strict Pull-up Challenge – Accumulate 30 reps (Close Grip) in the least amount of sets.