Strength
Clean n Jerk (full) – 10×1 (pause in the bottom of catch for 1 sec)
—Do 1 rep every 1:15. Start @ 75% & work up to a heavy rep. The squat will feel heavy, since you can’t bounce out of the hole.
Conditioning
3 Rounds For Time
7 (Pwr Clean + Hng Pwr Clean + Jerk) 185/125#
9 Ring Muscle-ups (sub: 12 Strict PU + 12 Ring Dips/Push-ups)
Run 600m
WOD Notes: TD = 15-21 min. BB complex = 60-62% of CnJ. The run is to the sewer drain as you go around the turn. You may scale MU to 4-5 per round if you have trouble stringing more than 2 together. You may use a band to assist with PU or elevate your hands on a bench for the push-ups.
Assistance
a) Front Rack Box Step-ups – 3×8 (each leg – should feel real heavy for weaker leg)
—Box should be 1-3″ above knee. Same weight as last wk.
b) Bent Over Barbell Rows – 3×12 (heavy)
—Keep torso parallel to floor as you pull bar to lower part of chest
