Strength
Hang Power Clean + Hang Sq Clean – 1 Set Every 1:15 x 10
—Work up to a heavy complex. If you reach your HPC max & it’s holding you back from going heavier on the Hang Sq clean, you can just switch to a heavy single for that.
Conditioning
8 RFT
3 Wall Walks
6 Front Squats 155/105# (RX+ = 185/125#)
12/10 Cal Ski
WOD Notes: Goal is 14-18 minutes. WW sub = 24 shoulder taps or a mix of both WW & ST. FS = 60% (should be unbroken but challenging towards later rounds). Reset the monitor after each round.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Bent-over Rows (one arm) – 4×12 (each arm)