Strength
2 Cleans + 1 Split Jerk – 5 sets @ 75-95%
—This is 2 single cleans + 1 Jerk. You should finish each set in under 30 seconds.
Conditioning
100 Burpees For Time
*Top of every min do 4 DBall Over The Shoulder 150/100#
WOD Notes: 15 min time cap! WOD starts with the Dball over shoulder. Pick a ball where you can do the 4 reps in under 25 sec each round even when you get fatigued in the later rounds.
Assistance Work (Day 23)
Glute Ham Raises (GHD) – 5×8 (use a little more weight than last wk)
—Advanced = hold weight across chest. Novice = hip extensions with no weight
