Strength
Hang Clean – 6×3
—1 set every 90 sec. Start @ 70% & work up to a heavy triple. Squat at least the last one.
Conditioning
10 RFT
12/10 Cal Ski
8 T2B (RX+ = 10)
4 Cleans (alt between pwr & squat – increase after rd 5)
WOD Notes: Goal is 16-20 min. T2B sub = T2R, knee above hips, or incline bench leg raises. Reps 1/3 = Power, reps 2/4 = Squat. Clean weights: M = 155/205#, F = 105/135#). Use around 55% & 70% of your max clean.
Assistance
a) DB Lateral Raises + Front Raises – 4×8 each (pause & control eccentric)
b) GHD Sit-ups – 5×20 (weighted + 15 Sec Hold) w/ partner – One person works while other rests