Strength “18 Min Clock”
a) Deadlift (Hex or Barbell) – 5×4 @ 80%+ (build to a heavy 4), 1XME @ 70% (10+ reps)
b) Box Jumps – 5×3 (max effort jump – use low box (12-20″ & land straight leg if possible)
c) DB Front Raises – 4×12
—No touch n go for part (a). You may use a traditional bar as well if you want, since there’s only 4 hex bars. Superset a/b back to back with 15 secs or less rest. Get your arms into your box jumps for momentum & try to jump as high as you can while landing soft.
Conditioning
Every 4 Min x 4 Rounds
400m Run or Sub 250-300ft Versa
3-5 Wall Walks (RX+ = 7)
6 Hang Squat Cleans (increase by rd)
WOD Notes: This is meant to be active recovery for real! The run shouldn’t take more than 2-2:15! WW should take no more than 40 sec & should feel relatively easy, since there’s no muscular interference with other movements, so try to move through them quick! HSC = 60/65/70/75% by rd. You should be able to go unbroken rd 1&2, but have to break up round 3&4 so try to go heavy towards the end!
Assistance
a) Face Pulls (pulley) – 4×12 (pause each rep for at least 2 sec)
b) L-Sit Tap overs (Parallettes) – 5×20