Strength
a) Clean – 5×3 @ 70-85%
b) DB Shoulder Press – 5×8 (heavy)
—Superset a/b every 3:30
Conditioning
10 RFT
200m Run
1 Clean n Jerk (Ladder – increase weight every 2 rds)
WOD Notes: Goal is sub 15 (depends on your weight selection). There will be 22 barbells setup at the most to accommodate all athletes if necessary. (65#-275#). Men RX = 245/255/265/275/285. Female RX = 135/145/155/165/175. Your weights should range from 80-90%+ from round 1 to round 10 (they should all feel heavy). This WOD isn’t mean’t to be difficult conditioning wise as you will have to pace the runs each round.
Assistance
a) GHD Sit-ups or Weighted Sit-ups: 5×30
b) DB Front/Lateral Raises – 4×10 (each)