Strength
a) Power Clean + Full Clean – 8 Sets @ 70%+ (work up to a heavy set)
b) DB Lateral Raises – 4×10 (pause at top & control eccentric)
—Superset part (b) every 2 sets of the Cleans. Clean sets should be every 1:15 (but every 2:30 when combined w/ part (b)).
Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Ski
160 Double Unders (at same time)
20 Deadlifts 335/225# (70%)
WOD Notes: Goal is 4 Rds. You will cut all the reps in half, so each person will do (20/16 cal), 70 DU, 10 DL by rd. DU sub = 100 singles/person, 1 min max DU, or 35-40 DU. DL should be heavy for 2 sets of 5/person each rd. Try to share a bar with your partner if your DL maxes are close. Large classes may have to DL outside to save space inside for DU.
Assistance
a) GHD Sit-ups: 1×40, 1×30, 1×20, 1×10 (no weight/light/med/heavy by rd)
b) DB Bent-over Rows – 4×10 each arm (heavy)
—Rest 2 min, 1 min, 30 sec in between sets of GHD SU