Strength
a) Hang Clean – 10×2 (Pwr + Sq) —build to heavy set from 70%
b) DB Bench Press – 5×8 (heavy across)
—Do 1 Set every 1:15. The pattern is 5 sets of (a,a,b). DB’s should be heavy to where you’re almost reaching failure.
Conditioning
For Time
40/32 Cal Row
4 Rope Climbs 18ft
20 Clusters 165/110#
4 Rope Climbs 18ft
40/32 Cal Row
WOD Notes: Goal is 10-13 minutes. RC sub = 6 strict up/downs, 8 heavy pulleys, or 15 strict pull-ups. Clusters = moderately heavy (65%).
Assistance
a) L-Sit/Tuck – 30 Sec on / 60 Sec off x 6 Sets
b) Tricep Pushdowns (bar pulley) – 4×12