Strength
3 Position Clean (full) – Above Knee + Below Knee + Floor – 5 sets
—Start @ 70% & work up to a heavier complex than last wk
Conditioning
20 Min AMRAP
800m Run
30 T2B
12 Squat Clean n Jerk 175/115#
WOD Notes: TD = 2-3 rounds. T2B scale = 15-20 T2B (if you can do T2b, but have trouble linking them), 30 knee above hips or 15 cal ski. CnJ = 60% (should be relatively quick singles, but should def feel heavier than yesterdays bb snatches).
Assistance
a) Bent Over BB Rows – 5×8 (heavier than last wk)
—Torso should be almost parallel to floor. Use arms only.
b) One Arm Farmers Carry (use farmers handle + straps) – 2x150m
—Walk to Marcor Sign with right arm. Drop – then walk back with left arm. Use 30% of DL.
