Strength
a) Power Clean – 8×2 @ 80%+
b) DB Bench Press – 4×12 (heavy)
—a/a/b x 4 Sets. Every 1:15 do either 2 cleans or 12 DB BP following that pattern. If you want to work up to a heavy single at the end, feel free to do that.
Conditioning
18 Min AMRAP w/ Partner
100 Double Unders
10 Power Cleans @ 75%
30/24 Cal Ski
WOD Notes: Goal is 5-6 Rounds. You will work at the same time for DU. PC and Ski only one person works at a time. PC should feel relatively heavy and use the same weight the entire WOD. For reference, RX would be 225/155#. Each person does 50 DU/ 5 PC / 15-12 Cals by round.
Assistance
a) 5 Min AMRAP GHD Sit-ups
b) Face Pulls – 4×12 (Pause each rep)