Strength
Power Clean + Hang Sq Clean – 1 Set Every 1:15 x 10 Sets
—Start @ 70% & work up to 85%+ by the end.
Conditioning
7 RFT
7 Deadlifts @ 65%
1 Rope Climb 20ft
14/10 Cal Ski
WOD Notes: Goal is 13-17 min. RX = 65% for this WOD, which is based on 315/205#. You should be able to do DL in 1-2 sets each rd & should feel moderately heavy. RC sub = 2 up downs/heavy pulleys or 8 RR.
Assistance
a) Week #2 / Day #3 “Santa Abs” – GHD or Weighted Sit-ups – 6×15 (rest 30 sec between)
b) 6 DB Lateral Raises + 6 Front Raises – 5 Sets (1 sec pause + 2 sec eccentric)