Strength
a) Clean – Work up to a Heavy Single (choice between power or squat)
b) DB Bench Press – 5×8 (heavy!)
—Superset a/b as needed, but try to get the BP in early so save energy for a heavy clean. 18 Minutes to get this work done.
Conditioning
18 Min AMRAP w/ Partner
30/24 Cal Ski
20 T2B
10 Power Cleans (Start @ 75% & increase every 2 rounds/person)
WOD Notes: Goal is to get into the 6th round. There is no biking allowed today!! This WOD is “you go, I go”. Try to SPRINT the ski each round! You may break up the work as needed. RX = M: 205/225/245#, F: 135/145/155#.
Assistance
a) GHD Sit-ups – 10×12 (weighted) -rest 30 Sec between
b) Glute Ham Raises – 5×10 (advanced = weighted)