Strength
3 Position Clean – Hang + Low Hang + Floor x 6 Sets @ 65%+
—1 Set every 2 minutes. Work up to a heavy complex. Squat at least one of them
Conditioning
For Time
25 Power Cleans 165/110#
30 T2B (RX+ = 40)
60/50 Cal Assault Bike (RX+ = 80/65)
30 T2B (RX+ = 40)
25 Power Cleans 165/110#
WOD Notes: Goal is 13-17 minutes. PC = 60% (quick singles). T2B sub = T2R or hanging knee raises. You should only be RX+ing the bike & T2B if you’re proficient with those movements!
Assistance
a) GHD Sit-ups – 40/30/20/10 (rest 1:30/1 min/30 sec between sets)
b) Dips – 5×10 (advanced = weight or banded for novice)