Strength
Clean: Floor + Hang + Jerk. 1 Set Every 90 Sec x 8 @ 65%-80%
—Build to a heavy set. Try to hang on without dropping bar for the complex.
Conditioning
15 Min AMRAP
3-6-9-12-15-18-21 Cal Ski
1-2-3-4-5-6-7 Wall Walks
***6 Cleans 185/125# after each round. ODD Rds = Power. EVEN Rds = Hang Power. RX+ = 205/135#
WOD Notes: Goal is to get to the round of 21/7/6. WW sub = 8 shoulder taps/WW. Cleans = 70%. Keep climbing the ladder if you finish the last round.
Assistance
a) GHD Sit-ups – 1×50, 1×40, 1×30 (rest 90 sec between)
b) Dips (bar/ring) – 5×12 (weighted or banded)