Strength
a) Clean – 10×1 @ 75-90%+ (work up to a heavy single)
b) DB Bench Press – 5×8 (slow eccentric – heavy)
—You will do one clean every 1:15, except for every 3rd set is the DB BP. So it’s 5 sets of: (Clean, Clean, 8 BP.). Squat is preferred.
Conditioning
For Time
30 Bar Facing Burpees
40/32 Cal Ski
50 Hang Power Cleans 155/105#
40/32 Cal Ski
30 Bar Facing Burpees
WOD Notes: Goal is 12-15 minutes. HPC = 55% (light to where you can string 10’s in the beginning & then quick 5’s towards the end). Burpees are supposed to be jumping over the bar, but if you can’t jump you may step over. Ski shouldn’t take more than 3 minutes ideally.
Assistance
a) Glute Ham Raises – 4×10 (advanced = banded)
b) GHD Sit-ups – 5×10+20 Sec Hold (weighted) —-rest 1 min between