Strength (17 Min Cap)
a) Clean (full) – 2 Every 1:15 x 6, 1 EMOM x 4
b) Strict Pull-ups – 4×8-10 Reps (advanced = weighted, novice = banded)
—Start @ 70% for the clean & work your way up to a heavy double & single. The pattern is a,a,b,a,a,b,a,a,b,a,a,b,a,a. If you really want to focus on your clean & go heavy then you may cut out a set of pull-ups as the weight gets heavier. Last clean set starts at 16:15.
Conditioning
15 Min AMRAP
15/13 Cal Ski
15 T2B
10 Front Rack BB Step-ups (20″) 135/95#
WOD Notes: Goal is 5+ rds. T2B sub = T2R, hanging knee raises, incline leg raises, GHD SU. Step-ups should be unbroken & feel challenging each rd. T2B will feel a little more difficult coming off the Ski, so if you have to scale back to 10-12 that’s ok, but finish remaining reps with other core movements.
Assistance
a) Weighted Plank – 8 Sets: 45 sec on 45 sec off
b) Face Pulls (pulley) – 4×10 (pause each rep)