Conditioning/Strength
15 Min AMRAP w/ Partner
150 Double Unders (at the same time)
40/30 Cal Ski
20 Deadlifts 315/225# (65%)
***15-25 Minute Mark Find a Heavy Clean (any style)
At 25 Minute Mark : 3 RFT w/ Partner
20 Power Cleans 185/125# (RX+ = 205/135#)
10 Wall Walks (RX+ = 14)
400m Run
WOD Notes: Goal is to get 3 full rounds in the 15 Min AMRAP and finish the DU/SKi in the 4th round. DL should feel moderately heavy where you have to do sets of 5 & it’s designed to get you warmed up for the clean in the middle of the workout. You will have to back the weight down at the 15 minute mark to start working up to your heavy clean. PC is 70-75% in the 2nd part of the WOD. WW sub = 3 burpees / WW or 10 Shoulder Taps/WW. 400m Run sub = 250ft versa or 1000m bike.