Strength
a) Clean – 10×1 (start @ 70% & build to heavy single)
b) Strict Pull-ups – 5×8 (advanced = C2B or weighted)
—Every 3:30 do 2 sets of cleans + 1 set of pull-ups. You may squat or power the clean.
Conditioning
5 Rounds (interval)
6 Power Cleans 185/125# (RX+ = 215/145#)
60 Double Unders
15/12 Cal Bike (sprint)
—Rest 90 Sec between rds
WOD Notes: Goal is to be under 2 minutes each round. Try to push the pace on the bike!! PC = 75% (should be relatively quick singles, but not feel light). DU sub = 100 Singles, 50 straddle plate jumps, or 120ft versa.
Assistance
a) GHD Sit-ups – 8×15 (weighted) -rest 45 Sec between
b) DB Reverse Flies – 4×15