Strength
Tall Clean – 2×3, Hang Clean – 3×3, Full Clean – 4×3
—1 Set every 1:30. Work up to a heavy triple for each portion of the clean. Try to squat most of the reps & start @ 75%+ for each movement. Tall clean = Start on your toes & pull yourself under bar without re-dipping. You won’t be able to go very heavy on this.
Conditioning
18 Min AMRAP w/ Partner – Total Cals on Assault Bike
***Every 6 Minutes, starting at 0:00 do:
30 Deadlifts 315/205# (65-67%)
6 Rope Climbs 15ft (RX+ = 20ft)
WOD Notes: Score = total cals on the bike. You should have 3+ minutes on the bike each rd. You may break up the work anyway you’d like & it’s you go, I go. You will do 3 sets of 30 DL + 6 RC (min 0, 6, 12). Each person does 15 DL + 3 RC per rd. RC sub = 2 up/downs per RC, 2 heavy pulleys, or 7 Ring Rows.
Assistance
a) DB Reverse Flies – 4×15
b) November Strict Pull-up Challenge – 10×4 (wide grip) or accumulate 40 reps