Strength
a) Hang Power Clean – 4×3 @ 80%+, 2×2 @ 85%, 2×1 @ 90%+
b) DB Strict Press – 4×10 (heavy)
—a/a/b x 4 Sets. Every 1:15 do either the cleans or 10 DB strict press following that pattern. Work up to a heavy single.
Conditioning “20 Min Cap”
10 RFT
3 Clean n Jerk (increase after round 5)
10 T2B
12/10 Cal Assault Bike
WOD Notes: Goal is sub 20 minutes just like yesterday. You may let the monitors accumulate in calories each round, so no need to reset them each round. BB weights = (65/75%) m: 185/215#, f: 125/145#. T2B sub = T2R, scale reps to 8 each round, hanging knee raises, or incline leg raises on bench.
Assistance
a) Tabata 10 Rounds: Hollow Rocks / Hollow Hold —alternate by rd
b) One Arm High Pulls – 4×10 each arm