Strength
a) Hang Clean (Pwr or Sq) + Full x 10 Sets @ 75-90%+
b) Dips (ring/bar) – 5×8 (advanced = weighted)
—The pattern is a/a/b x 5 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
5 RFT
10 Power Cleans 135/95#
15 T2B
20 Wall Balls 30/20# to 10/9.5ft
WOD Notes: Goal is 13-17 minutes. PC = 50% of power clean. T2B sub = T2R, knee raises, GHD SU, weighted SU. WB should be done in 1-2 sets each round!
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Seated Bicep Curls (slight incline bench) – 5×10 (heavy)