Strength
1 Power Clean + 1 Sq Clean – 1 set every 90 sets for 7 sets
—Start @ 70%. Try to work up to a power clean & sq clean PR
Conditioning
2 Min AMRAP x 10 With a Partner
10 DB Cleans 70/45# (2 DB)
150ft Farmers Carry 70/45# (2 DB)
Max Cal Ski
WOD Notes: TD = 10-20 cal/rd. The WOD is 2 Min on / 2 Min off for 5 rounds each. 8 mats = 1 lap for the farmers carry. You will do 3 laps each rd. DO NOT drop the Dumbells! The DB cleans should be touch n go & unbroken. One head only has to touch the ground. Score = total cals between you and your partner.
Assistance
a) DB Bent-over Rows – 5×10 (each arm)
b) DB Reverse Flys – 4×12 (light weight)
c) Ab Mat Sit-ups (weight behind head) – Tabata 10 rounds (try to get 100 reps)
