Strength
2 Hang Sq Clean + 1 Split Jerk – 7 sets @ 70-90%
—Start @ 70% & work up to 90% of 1RM CnJ
Conditioning
5 Rounds For Time
6 Hang Power Cleans 185/115#
8 Front Rack Lunges 185/115#
6 Push Jerks 185/115#
400m Run
WOD Notes: TD = 15-20 minutes. Barbell weight should be around 60% of 1RM Push Jerk. Try to do the complex unbroken in the WOD (mainly the 1st rd) or take a break after the 5th HPC each round.
Nina – 16.3