Strength
Hang Power Clean + Hang Squat Clean – 1 Set every 1:15 x 10
—Start @ 70% & work up to 90%+ by the end
Conditioning
5 RFT
4 Wall Walks
8 Power Cleans 185/125#
10 C2B Pull-ups (RX+ = 12)
8 Back Rack Lunges 185/125#
WOD Notes: Goal is 14-18 min. WW sub = 2-3 reps/rd or just don’t walk hands with 10″ of wall. PC = 65% (quick singles). C2B sub = Chin over bar, banded PU, or assisted PU using a barbell on rack. Try to use same weight for lunges unless they are much weaker compared to cleans, then just set up another bar.
Assistance
a) Week #4 / Day #4 “Santa Abs” – Banded Suitcase hold: 8×30 Sec (each side)
b) DB Reverse Flies – 4×15 (pause & control eccentric)
—Loop band (blue) around KB (35-70#), lift opposite knee up to 90 degree & balance.