Strength – “15 Min Clock”
a) Hang Clean n Jerk – 1 EMOM x 12 Sets (start @ 70% & build to a heavy single)
b) Deadlift (no touch) – Work up to a heavy single & go for PR
c) DB Front Raises – 4×10 (pause/control eccentric)
—Choose either part (a) or part (b/c) together. Take extra rest if needed as weight gets heavier
Conditioning
10 RFT
3 Wall Walks
5 Power Clean 185/125#
10/8 Cal Assault Bike
WOD Notes: Goal is 15-20 minutes. WW sub = 8-10 shoulder taps in pike position or top of a push-up. PC = 65% (relatively quick singles). You can let the monitor run the whole time & don’t have to reset, but make sure you stay seated until you get all the calories.
Assistance
a) L-Sit/Tuck (Pegboard) – 10×20 Sec (weighted – between knees or feet)
b) Dips (ring/bar) – 5×10