Strength
a) Power Clean + Hang Power Clean: 1 Set EMOM x 5, 1 Set Every 90 Sec x 5
b) RDL – 3×10 @ 65%+ (use straps)
—Start @ 70% & work up to a heavy complex by the end. If you want to just do a heavy single power clean once you’ve reached your max for the complex you can do that. Try to go right into part (b) after you finish part (a).
Conditioning
10 RFT
4 Power Clean 185/125# (RX+ = 205/135#)
8 DB Bench Press (heavy)
12/10 Cal Assault Bike
WOD Notes: Goal is sub 20 minutes. You should have to take a few extra sec after the cleans before you start DB BP. They should be unbroken, but really feel challenging by the 7-8th set. PC = 70% (quick singles but should feel somewhat challenging). You may leave monitors running so that you don’t have to worry about counting your rds.
Assistance
a) Hollow Hold: Tabata 10 Rounds
b) DB Reverse Flies – 4×12 (pause + slow eccentric)