Strength
a) 2 Position Clean: Hang + Floor – 1 set every 90 Sec x 7
b) Clean Pulls – 4×3 @ 115%+ of Clean
—Start @ 70% for part (a) & work up to a challenging set. You may take extra rest towards the end. Squat at least one of them. For part (b), make sure you mimic same bar path & finish by contacting/shrugging tall.
Conditioning
5 RFT w/ Partner
30 Box Jump Overs 24/20″
1 Round of “DT” (increase rd 3 & 5)
WOD Notes: Goal is sub 20 minutes. 1 Round of “DT” with partner = 24 DL + 18 HPC + 12 PJ. Mens = 155/155/185/185/205#. Womens = 105/105/125/125/135#. One person will only work at a time for this entire WOD. You may split up box jump overs however you want.
Assistance
a) DB Lateral + Front Raises – 3×10 each +, 1×8 (light – pause) —no rest after last set into the light set
b) One Arm Farmers Carry (heavy) – 4×30 Sec (each side): Hold a heavy KB/DB in place (use straps)
c) Lying Banded Hamstring Stretch – Accumulate 3 min/Leg