Strength “18 Min Clock”
a) Back Squat – 1×10 @ 50%, 1×5 @ 70%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+
b) DB Pull-over – 5×10 (heavy)
—Superset a/b in the beginning during light squat sets. Work up to a heavy single for part (a) & go for a PR if you feel strong!
Conditioning
10 Min AMRAP Ladder
2 DB Hang Cleans 50/35#
2 DB Thrusters 50/35#
4 DB Hang Cleans
4 DB Thrusters
6 DB Hang Cleans
6 DB Thrusters
***10 T2B after each round
WOD Notes: Goal is to get to the round of 16/16/10 (72 reps total each of HC & Thrusters + 80 T2b). T2B sub = T2R, GHD SU, or hanging knee raises. Once you get to round 8 or 10, do one less rep on the HC to give yourself a quick break then hit all the thrusters unbroken.
Assistance
a) GHD Sit-ups – 5×20 (first 10 are weighted each set)
b) DB Lateral Raises – 5×10