Strength
a) Power Clean – 2×3, 4×2, 4×1
b) DB Bench Press – 5×10 (heavy)—Superset a/b every 1:15 following a,a,b pattern. 0-1:15 = 3 CL, 1:15-2:30 = 3 CL, 2:30-3:45 = 10 BP. Continue with that pattern. Start @ 75% for the cleans & try to build to a heavier clean than last wk. Take extra sets at the end if needed.
Conditioning
8 RFT
3 Wall Walks
6 Hang Power Cleans (increase after round 4)
12/10 Cal Ski
WOD Notes: Goal is 12-16 minutes. WW sub = 8 shoulder taps/ww or you can do a combo of both. HPC = M: 175/205#, F: 115/135# (65/75%). Should be challenging for 6 unbroken especially the last 4 rds. You don’t have to reset monitors, but always add 12/10 cals to where you left off.
Assistance
a) GHD Sit-ups – 5×20 (weighted)
b) One Arm Bent-over Rows – 5×8 (slow eccentric + pause each rep)