Strength
a) Bench Press – Work up to a heavy single + 2 ME @ 70% (8+ reps)
b) GHR (4×12) or Hamstring Sliders (4×15)
—You have 18 minutes to get this work done. Use a regular barbell & go for a PR if you feel strong!
Conditioning
5 Rounds (interval)
12/10/8/6/4 Hang Power Cleans (increase after each rd)
12/10/8/6/4 Push Jerks (increase after each rd)
12 Bar Facing Burpees (RX+ = 15)
—Rest 90 Sec between rds
WOD Notes: Goal is to be under 2 minutes/Rd. You should have to break up each round 1-2 times. Start @ 60% for the round of 12 & increase by 5% per round. Jump over the bar if you’re capable!!! Don’t step over because you just don’t feel like jumping. Try to push the pace on the burpees since you have 90 Sec of rest each round! Use same weight for both movements unless one is significantly stronger than the other.
Assistance
a) Tabata 12 Rounds: Hollow Rocks
b) 10 Lateral Raises + 10 Front Raises – 4 Sets