Strength
Every 2:30 x 5 Sets
a) Clean (full) – 2 reps @ 80%+
b) DB Bench Press – 8 reps (heavy)
Conditioning
For Time
125 Double Unders
50 Wall Balls 20/14# to 10ft
25 Power Cleans 175/115#
50 Wall Balls 20/14# to 10ft
125 Double Unders
WOD Notes: Goal is 12-16 min. DU sub = 60 DU, 200 singles, or 250ft versa. WB should feel light to where you can do them in 1-3 sets. PC = 60% (quick singles).
Assistance
L-Sit/Tuck (pegboard) – Accumulate 3 minutes
