Strength
Clean – 3 touch n go cleans + 1 Jerk. 1 set every 2 min.
—5 sets. Start @ 70% & work up to a heavy set.
Conditioning
90 Sec AMRAP x 12 With a Partner
12 T2B
5 DBall Over Shoulder 150/100#
Max Cal Row
WOD Notes: TD = 10-20 cals/rd. You should have 40-45 sec each round to row hard! Scale t2b reps if you can’t do 12 in less than 30 sec. Make transitions fast! Each athlete will do 6 rounds (90 sec of work + 90 sec rest). Score = total cals.
Assistance
a) Glute/Ham Raises – 4×15 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×12 + 100ft walk
c) Banded Tricep Push Downs – 4×20