Strength
Every 1:15 x 12 Sets
a) 3 Power Cleans @ 75-80%+ (Rounds: 1,2,4,5), (Rd: 7,8,10,11 – 1 PC)
b) 8 DB Strict Press (heavy) – (Rounds 3,6,9,12)
—You will do 4 Sets of 3 PC, 4 Sets of 1 PC & 4 Sets of the 8 Presses. Find a heavy single at the end!
Conditioning
15 Min AMRAP
1-2-3-4-5-6-7-8…Dball/Sandbag over shoulder 150/115#
2-4-6-8-10-12-14-16…T2B
***10/8 Cal Bike to start each round
WOD Notes: Goal is to get to the 8th round. T2B sub = T2R, hang leg raises, or GHD. WOD starts with the bike. Reset monitors after each round. Continue pattern if you finish round 8.
Assistance
a) Hollow Rocks – 8 Sets: 45 Sec on / 45 Sec off
b) Cable Reverse Flies (standing) – 4×12 (slow eccentric)