Strength
2 Cleans (Full) + Push Jerk + Split Jerk – 5 sets
—Start @ 75% & work up to a heavy complex by the 4th set.
Conditioning
12 Min AMRAP
10 Shoulder To OH 155/105#
15 T2B
50 Double Unders
WOD Notes: TD = 5-8 rounds. Shoulder to OH weight = 60% of PJ (should be able to do all 10 reps unbroken each round). It should feel fairly light the first few rounds. T2B scale = 15 Knee above hips, or 10 GHD sit-ups. DU scale = 25 DU or 80 singles.
Assistance
a) Romanian Deadlifts (RDL) – 4×7 @ 70% + 1×12 @ 60-65%
—Use straps. First rep starts at the top of the DL.
b) Strict C2B Pull-ups – 6×3 (heavy)
c) Hollow Rocks – 5 sets: 1 min / 1 min off
