Strength
2 Hang Squat Clean + 1 Front Squat + 1 Jerk
—Stay between 75-90% for 5 sets
Conditioning
3 Rounds
500m Row For Time
—Rest 2 minutes
1 Min AMRAP – Clean n Jerk 155/105# (no squat)
—Rest 2 minutes
WOD Notes: TD = 1:20-2:10 for the 500m row / 10-15 reps for CnJ. Today will be the opposite of that last 2 days. There is no pacing whatsoever! You will do 3x500m row & 3 sets of 60 sec CnJ. I really want you to try and go ALL OUT for the 500m row. This is a benchmark on our PR board. The CnJ (50% of 1RM) should be touch n go for as long as possible & singles with remaining time left in 60 sec. The goal is to be within 10 sec of previous row.
Assistance Work (Day 9)
Glute Ham Raises (GHD) – 4×10 (heavier than last wk)
—Advanced = hold weight across chest. Novice = hip extensions with no weight
