Strength
1 Power Clean + 2 Front Squats + 1 Split Jerk – 1 set every 2 minutes (6 sets)
—Start @ 80% of PC & work up to a heavy set. Goal is to PR power clean.
Conditioning (20 min cap)
10 Rounds For Time
3 Clean n Jerk 225/155#
5 Strict C2B Pull-ups or 8 Kipping C2B PU
30 Double Unders
WOD Notes: TD = 11-17 min. CnJ = 72-75% (you don’t have to squat). Choose strict if you want to work getting stronger when fatigued in a WOD. Kipping is for those who plan on competing in a competition & need to drill this skill. DU scale = 40 singles or 15 DU.
Assistance
a) Front Rack Box Step-ups – 3×6 (each leg – should feel real heavy for weaker leg)
—Box should be 1-3″ above knee
b) Bent Over Barbell Rows – 3×10 (heavy)
—Keep torso parallel to floor as you pull bar to lower part of chest
