Strength
Clean n Jerk – 2 reps every 1:15 for 8 sets @ 85% (16 reps)
—You must squat both reps
Conditioning
5 Rounds For Time
5 Squat Cleans 205/135# (65%)
10 Strict HSPU (2″ deficit)
20/17 Cal Row
WOD Notes: TD = 12-18 min. HSPU scale = less reps strict with no deficit, 10 kipping, 2-3 wall climbs/round, or 10 DB strict presses.
Assistance
a) Bulgarian Split Squats (front rack) – 3×10 each leg (50% of FS)
—rest 60 sec between legs
b) BB Bent-over Rows (supinated grip) – 4×12 (heavy)
c) GHD Sit-ups – 4×15 (tempo 5 sec count down)
