Strength
a) Hang Squat Clean – 2×3, 4×2, 4×1 (start @ 70%)
b) DB Bench Press – 5×8 (slow eccentric)
—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 = 8 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
1:30 AMRAP x 12 w/ Partner (interval)
6 Power Clean (increase after rd 6)
12 T2B
Max Cal Ski
WOD Notes: Goal is to have at least 30 Sec to sprint the ski each rd. Score = total cals between you and your partner. PC = M: 185/215#, F: 125/145# (65/75%). T2B Sub = T2R, GHD SU, or hanging knee raises. You need to be quick on these & go unbroken if possible.
Assistance
a) GHD Sit-ups – 12×10 (weighted)
b) One Arm Bent-over Rows – 5×10 (slow eccentric + pause each rep)