Strength
a) Hang Power Clean – 5×3 & 5×2 @ 75%+ (work up to a heavy double by the end)
b) DB Bench Press – 5×8 (heavy)
—Do 1 Set every 1:15. Pattern = a/a/b x 5 Sets. If you feel strong & want to find a heavy single that’s fine. 0-1:15 = 3 HPC, 1:15-2:30 = 3 HPC, 2:30-3:45 = 8 DB BP. Repeat pattern x 5, but 2 HPC after round 5.
Conditioning
For Time
Buy In: 800m Run
10 Rounds
4 Power Cleans (increase after rd 5)
8 T2B
Buy Out: 800m Run
WOD Notes: Goal is 13-17 minutes. PC = M: 185/225#, F: 125/155# (65-80%). T2B sub = T2R, hanging knee raises, or V-ups. Run sub = 400ft Versa or 2k Bike.
Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) DB Lateral Raises + DB Front Raises – 4×12 (each)