Strength
3 Position Clean n Jerk (full) – Work up to a max for this complex
–above the knee, below the knee, floor, split jerk
Conditioning
5 Rounds For Time
12 (6R+6L) Hang DB Snatch 70/45#
15 Pull-ups (Rx+ = 20)
250m Run
WOD Notes: TD = 11-17 min. The Hang DB snatches should be performed like a one arm swing, but you will drive elbow up to keep it close to your body. You must do all 6 reps with one arm before switching & DB may not touch the floor during the 6 reps. You may kip the PU (chin over bar). Scale the # of pull-ups if you can’t get them done in less than 45 secs!
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 5×10 (heavier)
b) BB Bent-over Rows – 5×10
c) GHD Sit-ups – 4×35 (rest 90 sec between sets)
