Strength
Pwr Clean + Hng Pwr Clean + Sq Clean + Hng Sq Clean + Split Jerk
—Hang on for all 5 reps. 4 sets: starting @ 75% of CnJ. Work up to heavy complex
Conditioning
For Time
75 Wall Balls 20/14# To 10ft
30 Clean n Jerks 155/105#
75 Wall Balls 20/14# To 10ft
WOD Notes: TD = 9-15 min. WB should be light to where you can do 20 reps at a time, however if you choose to do sets of 10-15, make sure the rest is short! CnJ should be around 50% of your max (quick singles for all 30 reps).
Assistance
a) DB Bent Over Rows – 4×10 (each arm)
—Pause at the top of each rep for 1 sec. Less weight than last wk.
b) Front Rack Yoke Carry – 4x80ft (same weight as last wk, just longer distance)
—Should be 115-120% of max FS
