Strength
3 Cleans (full) + 1 Split Jerk – 5 sets @ 70-85% of CnJ
—The cleans should be 3 singles in under 30 sec.
Conditioning
For Time
15 Ring Muscle-ups (sub: 25 GI Janes)
20 Hang Power Cleans 185/125#
1 Mile Run
20 Hang Sq Cleans 185/125#
15 Ring Muscle-ups (sub: 25 GI Janes)
WOD Notes: TD = 14-20 min. Barbell weight should be 60-65% of Hang Sq Clean. You should be able to string 5 reps at a time. You may scale MU to 8-12 reps or do as many reps as possible in 2 minutes. If you can only string 1-2 MU when fatigued, you should be doing 8-10 GI Janes as well.
Assistance
a) DB Bent Over Rows – 5×8 (each arm)
—Pause at the top of each rep for 1 sec. More weight than last wk.
b) Front Rack Yoke Carry – 4x100ft (same weight as last wk, just longer distance)
—Should be 110-115% of max FS
