Strength
a) 1 Power Clean + 2 Hang Power Clean + 1 Jerk – 5 Sets
b) DB Bench Press – 5×8 (5 sec eccentric)
—Superset a/b every 3:30. Start @ 65% of CnJ for Part a & build to a heavy set.
Conditioning
10 RFT – “20 Min Cap”
4 Dball/Bag over Shoulder 125/90# (RX+ = 150/115#)
40 Double Unders
10/8 Cal Assault Bike
WOD Notes: Goal is to get under the 20 min cap. Large classes will have to share Dball/bags, which shouldn’t be a big deal with only 4 reps/rd. Scale back DU to 20-30/rd if necessary. You don’t have to reset the monitors after each rd. Bike sub = versa climb or Row the same amount of cals.
Assistance
a) DB Bicep Curls (Incline bench) – 4×12
b) Hollow Rocks – Tabata 12 Rounds