Strength
3 Position Clean n Jerk (full) – 5 sets @ 75-85% (little heavier than last wk)
–above the knee, below the knee, floor, split jerk
Conditioning
18 Min AMRAP
60 Double Unders
3 Clean n Jerk @ 75%
30 Wall Balls 20/14# to 10ft
3 Clean n Jerk @ 75%
15 C2B Pull-ups
WOD Notes: TD = 3-4 rd. DU scale = 100 singles or 30 DU (if you have trouble linking). CnJ should feel heavy to where you have to focus each lift & should take 30-45 sec for the 3 reps. You don’t have to squat them. Wall Balls should feel light to where you can do at least 15 in a row each rd. C2B scale = chin over bar or banded PU.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×8
b) DB Bent-over Rows (1 arm) – 4×10 (pause at top of each rep)
c) GHD Sit-ups – 4 sets (20 GHD Sit-ups + 30 sec hold at parallel)
