Strength “15 Min Clock”
a) Power Clean – 8×3 @ 80%+
b) DB Bench Press – 4×10 (heavy)
—a/a/b x 4 Sets. Every 1:15 do either 3 cleans or 10 DB BP following that pattern. If you want to work up to a heavy single at the end, feel free to do that.
Conditioning “20 Min Cap”
20 RFT w/ Partner (interval style)
25 Double Unders (RX+ = 30)
5 Hang Cleans (RD 1-10 = Muscle 135/95#, RD 11-20 = Power 185/125#)
6 Bar Facing Burpees (RX+ = 8)
WOD Notes: Goal is to be around 40-60 sec/rd (you should be under 60 sec!!!!). Partner A does one full round while Partner B rests. You will do 10 rounds each. DU sub = 15 DU or 30 Singles (take no more than 20 sec). HMC = 50%, HPC = 65% (should be unbroken but feel somewhat challenging). Do 8 burpees, if you’re a ninja. You should be sprinting each round!!!
Assistance
a) 20 Sec GHD SU Hold + 20 GHD SU x 4 Sets
b) Face Pulls – 4×12 (Pause each rep)