Strength
a) Power Clean – 2×3 @ 75%, 2×2 @ 80%, 4×1 @ 85%+
b) DB Bench Press – 4×10 (heavy)
—Superset a/a/b every 1:15. (CL/CL/BP x 4 Sets). Work up to a heavy single by the end.
Conditioning
10 RFT
5 Power Clean 165/110#
8 Burpees (no jump)
35 Double Unders
WOD Notes: Goal is 13-17 minutes. PC = 60% (quick singles). DU sub = 20-25 DU or 50 singles. You should be able to transition fast between movements. Make sure to have feet underneath you when you stand up from each burpee.
Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 8 Rounds
b) DB Pull-over – 4×12 (heavy)
KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members!