Strength
a) Power Clean – 5×3 @ 75-80%, 3×1 @ 80%+ (work up to a heavy single)
b) Dips (ring/bar) – 5×8-10 reps (advanced = weighted, novice = banded)
—Superset a/b every 1:15. Pattern = a/a/b x 4 sets. There will be an extra set of part (b) at the end & you may do an extra single on the cleans at the end if you want.
Conditioning “20 Min Cap”
20 RFT w/ Partner (interval)
4 Power Cleans @ 75%
6 Box Jump Overs 30/24″
8/7 Cal Ski (sprint!)
WOD Notes: Goal is to get under the 20 min Cap! Partner A will complete 1 round, while Partner B rests, then you will switch. Continue that pattern for 20 rounds. You must sprint the ski every round & have quick transitions! The box is supposed to be higher, but if you can’t move through the 6 reps fast, choose a lower box than prescribed. PC should be quick singles.
Assistance
a) DB Bicep Curls (Incline bench) – 5×10
b) AB Rollouts (empty barbell) – 5×12 (rest as needed)