Strength
a) 3 Position Clean: Above Knee + Below Knee + Floor – 1 set every 90 Sec x 6
b) Clean Pulls – 3×5 @ 110% 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
8 Min AMRAP Ladder
2 Cal Ski
1 (Power Clean + Hang Power Clean) 135/95# (RX+ = 155/105#)
4 Cal Ski
2 (Power Clean + Hang Power Clean) 135/95#
6 Cal Ski
3 (Power Clean + Hang Power Clean) 135/95#
***Continue pattern for the remaining 10 minutes
—Rest 2 minutes then:
3 Min AMRAP: Max Dball/Bag over Shoulder w/ Partner
WOD Notes: Goal is to get to the round 16+ and 35+ reps on the 2nd part. Barbell weight should be light (50%) of you max PC. Womens Cals = 2/3/5/7/9/10/12/14/16. Since the barbell weight is light, try to choose a heavier ball/bag weight if possible while maintaining good form. Reset monitor each rd.
Assistance
a) DB Lateral + Front Raises – 4×15 each
b) Tabata V-ups: 8 Rounds
c) Banded Hamstring Stretch – Accumulate 2 min/Leg
—Lay on back. Grab both ends of a blue/green band & loop around middle of foot as you bring it straight up to the ceiling. Try to gradually straight leg out throughout the 2 minutes.