Strength
a) 2 Position Clean – Floor + Hang x 10 Sets (start @ 70% & build to heavy set)
b) DB Strict Press – 5×10
—Every 3:30 do 2 sets of cleans + 1 set of strict press. Squat at least one rep for part (a).
Conditioning
4 Min AMRAP
15 Hang Power Clean 185/125#
20/16 Cal Row
Max Wall Walks
—Rest 1 minute
4 Min AMRAP
20/16 Cal Row
7 Wall Walks
Max Hang Power Cleans 185/125#
—Rest 1 minute
4 Min AMRAP
7 Wall Walks
15 Hang Power Cleans 185/125#
Max Cal Row
WOD Notes: Goal is to have 1:30-2 minutes at the end of each set to get max reps. WW sub = 4-5 WW or 8 Shoulder taps/WW. HPC = 65%. Should be able to do the 15 reps in 2 sets. Score = total reps.
Assistance
a) GHD Sit-ups – 10×12 (weighted) -rest 30 Sec between
b) DB Reverse Flies – 4×15