Strength
a) Hang Power Clean + Power Clean – 1 Set EMOM x 5, 1 Set Every 90 Sec x 5
b) RDL – 3×8 @ 65%+ (use straps)
—Start @ 70% & work up to a heavy complex by the end. Try to go right into part (b) after you finish part (a).
Conditioning
6 RFT
6 Dball/Bag Over Shoulder 150/115#
12 Burpees (no jump)
Run 250m
WOD Notes: Goal is 17-20 minutes. Bag/ball should feel heavier than normal.
Assistance
a) Skull Crushers – 2×10 (overload eccentric – heavy), 2×10 Normal
b) Hollow Rock – Tabata: 10 Rounds