Strength
a) No Brush Clean + Hang Clean x 5 Sets @ 65%+
b) Hang Clean + Clean (full) x 5 Sets @ 75%+
—Do all 5 sets of part (a), before starting part (b). Try to squat the (full clean). The interval is 1 set every 90 Sec.
Conditioning
15 Min AMRAP Cal Bike
***Every 1:30 x 10 Rounds
ODD RD = 6 Power Cleans @ 75%
EVEN RD = 12 T2B
—Score = total cals
WOD Notes: WOD starts with the 6 Power Cleans. RX weights would be 205/135# to give you a guide. Goal is to have at least 45 secs to bike each round even when you get fatigued. You will start each 1:30 round with either PC or T2B & bike in the remaining 1:30. T2B sub = T2R, V-ups, or weighted su.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Seal Rows – 5×10 (heavy)