Strength
a) Power Clean – 4×3, 4×2, 2×1
b) DB Bench Press – 5×8 (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 = 8 BP. Continue with that pattern. Start @ 75% for the cleans & build to a heavy single by the end.
Conditioning
20 Min AMRAP w/ Partner
60/50 Cal Row
40 T2B (RX+ = 50)
10 Sandbag Cleans 200/140# (heavy)
WOD Notes: Goal is 3+ rounds. I’d recommend 20/20/10/10 cals for the men & 15/15/10/10 for the women. Make sure you’re transitioning fast! T2B sub = T2R, hanging knee raises, or v-ups. The sandbag cleans are meant to be heavier, since you’re only doing 5/round each. If you’re staying light you need to do at least 8 each depending how light it is for you.
Assistance
a) GHD Sit-ups – 6×18 (weighted)
b) One Arm Bent-over Rows – 4×12 (each arm)