Strength
3 Position Clean n Jerk (full) – 5 sets @ 75-87% (little heavier than last wk)
–above the knee, below the knee, floor, split jerk
Conditioning
20 Min AMRAP
10 Laps Dball Carry (on shoulder) 150/100#
15 GI Janes
20 Power Clean 165/105#
WOD Notes: TD = 3-4 rd. Record score as total reps. 1 rd = 45 reps. (7 mats = 1 lap) for the dball carry. You must switch shoulders after you run/walk 5 laps. Dballs should be lined up on opposite end from the Rig. Athletes who can do an unassisted strict or kipping PU should choose a bar that’s above their reach for the GI Janes. PC = 57-60% of 1RM PC.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 5×8
b) DB Bent-over Rows (1 arm) – 4×15 (pause at top of each rep)
c) GHD Sit-ups – 4×25 (rest 90 sec between sets)
