Strength
Clean n Jerk – 15 min to work up to a heavy single
Conditioning
3 Rounds For Time
12 Hang Clean n Jerk 165/105#
24 T2B
600m Run
WOD Notes: TD = 14-20 min. HCJ = 55% of 1RM CnJ. You should be able to knock them out in 2 sets each round. You don’t have to squat them. T2B Scale = Do 10-15 reps / round, 12 cal ski erg, or 24 knee above hips.
Assistance
a) DB Bent Over Rows – 5×6 (each arm)
—Pause at the top of each rep for 1 sec. Heavier than last wk.
b) Front Rack Yoke Carry – 5x60ft (heavier than last wk)
—Should be 115-120% of max FS
