Strength
a) Front Rack Lunges – 5×8 (Heavier than last week)
b) Barbell Pendlay Rows (supinated) – 5×8 (heavy – control ecentric)
—Superset a/b every 3 minutes
Conditioning
50 Hang Power Cleans For Time 165/115# (RX+ = 185/125#)
***Every 2 minutes, starting at 0:00 do:
2 Rope Climbs 15ft (RX+ = 18ft)
18/15 Cal Assault Bike
WOD Notes: You should be able to have about 30 sec each round to get as many cleans in that 2 minute window. HPC = 65%. I’d recommend just trying to do one big set each round on the HPC. You may scale RC to 10-12ft, do 2 strict up/downs, or 4 heavy pulleys. You will do a max of 5 sets on the RC/Bike, so the 8 min mark will be your last set & after that you will just finish the remaining HPC. Scale cals back to 15/12 if you can’t get them done in about 1 minute or less.
Assistance
a) Weighted Plank: 8 Sets: 45 sec on / 45 sec off
b) DB Pull-over: 4×10 (control eccentric)