Strength
Power Clean + Sq Clean + 2 Jerks: 1 Set Every 1:30 x 8 Sets
—Start @ 65% & build to a heavy set. If you have issues that prevent you from squatting, power clean both reps.
Conditioning
18 Min AMRAP w/ Partner
80 Double Unders
10 Squat Cleans (increase every 2 rounds)
30/26 Cal Ski
WOD Notes: Goal is 6+ rounds. DU sub = 60 singles each, 40 plate hops, or 80ft versa. You will work at the same time on the jump rope portion. The SC & Ski you will alternate who works. SC = M: 165/185/205#, F: 110/125/135#. Start @ 60% & increase 5% by Rd. Cal Ski recommendation: 10/10/5/5 for men & 7/7/6/6 for women.
Assistance
a) GHD Sit-ups – 8×15 (weighted) -rest 45 Sec between
b) DB Reverse Flies – 4×15