Strength
a) 2 Position Clean: Floor + Hang – 1 set every 90 Sec x 6
b) Clean Pulls – 5×2 + 5 Hang Shrugs @ 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
For Time w/ Partner
30 Power Snatches 155/105#
50 Hang Power Cleans 185/125#
70 Deadlifts 275/185#
50 Hang Power Cleans 185/125#
30 Power Snatches 155/105#
WOD Notes: Goal is 14-17 minutes. Weights should be 70% of PS, 65% of HPC, 60% of DL. You may break up this work anyway you’d like.
Assistance
a) 8 (1 DB Lateral Raise + 1 Front Raise) x 3 Sets
b) Banded Tabata Hollow Rocks: 10 Rounds
c) Lying Banded Hamstring Stretch – Accumulate 3 min/Leg