Strength
a) Back Squat – Work up to a heavy single, then 2×8-10 Reps @ 70%
b) DB Pullover – 4×10 (heavy)
—Superset a/b as needed, but try to focus on the heavy single if you feel strong.
Conditioning
For Time
21 Hang Power Cleans 135/95#
9 Wall Walks
25/20 Cal Assault Bike
15 Hang Power Cleans 165/110#
7 Wall Walks
25/20 Cal Assault Bike
9 Hang Power Cleans 195/130#
5 Wall Walks
25/20 Cal Assault Bike
WOD Notes: Goal is 14-18 minutes. HPC = 50/60/70% by rd. You should be able to go unbroken (or break up once) each rd, but should feel challenging. WW sub = 7/5/3 by rd or 10 shoulder taps/WW.
Assistance
a) Lose your Santa Belly (weighted plank) – 10 Sets: 30 Sec on / 30 Sec off
b) Preacher Curls – 4×10 (each arm)