Strength – “15 min clock”
Every 1:15 x 12 Sets
a) 2 Power Cleans @ 75-80%+ (Rounds: 1,2,4,5,7,8,10,11)
b) 10 DB Strict Press (heavy) – (Rounds 3,6,9,12)
—You will do 8 Sets of the 2 Power Cleans & 4 Sets of the 10 Presses
Conditioning
8 RFT
4 Clean n Jerks (increase after rd 4)
10 T2B (RX+ = 12)
40 Double Unders
WOD Notes: Goal is 12-16 minutes. CnJ = M: 185/205#, F: 125/135# (65-70%). T2B sub = T2R, hanging knee raises, v-ups, or GHD SU. DU sub = 50 singles or 80ft versa.
Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)