Strength
Clean (full) + Push Jerk + Split Jerk – 5 sets
—Start @ 80% of CnJ & work up to a heavy complex
Conditioning
5 Rounds For Time
5 Clean n Jerk @ 65%
10 GI Janes
—Rest 2 min when finished then…
100/80 Cal Ski For Time (with a partner switch every 10 cal)
WOD Notes: TD = 12-15 min. CnJ (no squat) should feel fairly heavy to where you have to do singles & focus on each lift. For the GI Janes, pick a PU bar that’s above your reach if you can do an unassisted PU. There is a 5 min cap for the ski erg!! Do 50/40 cal alone if you don’t have a partner for the ski erg.
Assistance
a) Deadlift – Work up to 95%, then do 3×10 RDL @ 65%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement
c) Banded Tricep Extensions – 4×25 (heavier band than last wk)
d) Hollow Rocks – 5 sets: 1 min on / 1 min off
