Strength
5 Sets – Power Clean + Full Clean + Split Jerk – @ 85%+ of CnJ
—Drop bar after power clean.
Conditioning
For Time
15 Squat Cleans 205/135#
3 Rope Climbs 20ft
Run 1200m
3 Rope Climbs 20ft
15 Squat Cleans 205/135#
Midline – Day 10
4×25 Ab Mat Weighted Sit-ups (55/30# heavier than last wk)
WOD Notes: TD = 13-19 minutes. SC weight is around 63-65% of 1RM clean. RC scale = 1 lap sled pull arms only + 10 cal ski erg. The run is the 800m loop but run to stop sign on Lucon Rd, then back to the 400m mark. You should be able to do quick singles on the cleans.
