Strength
Pwr Clean + Hang Pwr Clean + Front Squat + Jerk – 1 Set Every 1:30 x 7
—Start at 65% & work up to a heavy complex
Conditioning
3 RFT
25 Bar Facing Burpees
8 Strict Pull-ups
10 Power Cleans 205/135#
8 Strict Pull-ups
25 Wall Balls 20/14# to 10ft
WOD Notes: Goal is 15-18 min. Try to jump over bar for the burpees, but if you can’t you may step over. Pu sub = Banded or heavy lat pulldowns (pulley). PC = 70% (singles that take about 45-60 sec). WB should be done in 1-2 sets.
Assistance
a) Week #3 / Day #3 “Santa Abs” – GHD or Weighted Sit-ups – 5×20 (rest 45 sec between)
b) 8 DB Lateral Raises + 8 Front Raises – 4 Sets (2 sec eccentric)