Strength
a) Strict Press – Work up to a heavy Single, 2xME @ 70% (8-12 reps)
b) GHR (4×12) or Hamstring Sliders (4×15)
—18 Min Clock to get this work done. Superset a/b as needed. Go for a PR if you feel strong! DON’T Skip part (b)!!!
Conditioning
3 RFT
10 Hang Power Cleans (60/65/70% by rd)
20 T2B
10 Push Jerks (60/65/70% by rd)
30/24 Cal Assault Bike
WOD Notes: Goal is 14-18 minutes. BB Weight: M = 165/185/205#, F = 110/125/145#. You should be able to go unbroken RD 1&2, but break up the last rd. The First rd should be relatively easy to go unbroken. 2nd RD – Challenging. 3rd RD – You should have to break up.
Assistance
a) AB Rollouts (Barbell) – 5×12 (rest as needed)
b) DB Lateral Raises + Front Raises – 4×12 (each)