Strength
a) Hang Clean (Pwr or Sq) + Full + Jerk x 8 Sets @ 75-90%+
b) Dips (ring/bar) – 4×8-12 (advanced = weighted)
—The pattern is a/a/b x 4 sets (every 1:15 – last set is at 17:30 mark). Start @ 75% & build to a heavy set. Use a band if necessary for the dips.
Conditioning “22 Min Cap”
3 RFT w/ Partner
250m Sled Drag 180/135#
50 T2B
40 DB Hang Clusters 50/35# (RX+ = 60/40#)
WOD Notes: Goal is to get under 22 minute cap. You should be able to run majority of the sled (wear a belt). T2B sub = T2R, GHD SU, weighted SU, or leg raises. Switch every 5 reps on the clusters, which they should feel heavy!
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) EZ Bar Bicep Curls – 5×10 (heavy)