Strength
3 Position Clean n Jerk (full) – 5 sets @ 70-80%
—above the knee, below the knee, floor, split jerk
Conditioning
5 Rounds For Time
10 Overhead Lunges 155/105#
1 Rope Climb 20ft OR 1 Pegboard Accent
400m Run
WOD Notes: TD = 14-20 min. OH lunges should feel heavy for 10 reps, but not a 10 rep max. You may do them reverse or normal. RC scale = 3 up/downs each rd.
Assistance
a) Glute Ham Raise Or GHD Hip Extension (weighted) – 4×10
b) BB Bent-over Rows (supinated grip) – 4×10 (heavy)
c) GHD Sit-ups (hold 5 sec at parallel, go down & up) – 4×10
