Strength
3 Position Clean n Jerk (full) – 5 sets @ 75-90% (little heavier than last wk)
–above the knee, below the knee, floor, split jerk
Conditioning
13 Min AMRAP Ladder
1 Ring Muscle-up
1 Dball Over Shoulder 150/100#
1 Lap Dball Carry (on shoulder) 150/100#
2 Ring Muscle-ups
2 Dball Over Shoulder 150/100#
2 Laps Dball Carry (on shoulder) 150/100#
3 Ring Muscle-ups
3 Dball Over Shoulder 150/100#
3 Laps Dball Carry (on shoulder) 150/100#
***climb ladder until you get to 6/6/6 (only do it once), then go back down the ladder. Score = total reps. If you finish WOD in under 13 min, your score is your time.
WOD Notes: TD = 2nd round of 4. There are 108 total reps in this WOD (36 mu, 36 Dball, 36 laps). For RD 1, you will pick up ball and leave it on shoulder then carry it 1 lap. RD 2 – you will throw it over shoulder on 1st rep (2nd rep leave it on shoulder and carry). Follow this same sequence for WOD. MU scale = 1,3,5,7,9,11,9,7,5,3,1 GI Janes by round. You may also do Bar MU if you can’t do Ring MU. Have Dballs set-up at the back of platform (closest to rig). 1 Lap = 7 mats.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 5×10
b) DB Bent-over Rows (1 arm) – 5×10 (pause at top of each rep)
c) GHD Sit-ups – 4×30 (rest 90 sec between sets)
