Strength
a) Power Clean + Hang Power Clean – 4×2, 6×1 (start @ 70% & build to a max complex)
b) DB Bench Press – 5×10 (Heavy)
—Superset a/b every 1:15 following a,a,b pattern. 0-1:15 = 2 BB Complex, 1:15-2:30 = 2 BB Complex, 2:30-3:45 = 10 BP Continue with that pattern.
Conditioning
14 Min AMRAP Ladder
3-6-9-12-15-18-21…Cal Ski
1-2-3-4-5-6-7…(DB Power Clean + DB Hang Power Clean) 60/40#’s
***8 Box Jump Overs 24/20″ after each round
WOD Notes: Goal is to get to the round of 21/7/8. Everyone does the same amount of cals. You should be able to go unbroken on the Db’s each round. No step-ups allowed unless you physically can’t jump. Use a lower box or stack plates to jump.
Assistance
a) GHD Sit-ups – 10×12 (weighted)
b) One Arm Bent-over Rows – 5×12 (slow eccentric + pause each rep)