Strength
Push Jerk + Split Jerk (use rack) – 10(67%), 8(70%), 6(72%), 4(77%), 2(82%)
—Each set you must do half reps PJ & the 2nd half of SJ.
Conditioning
Complete For Time (with a partner)
60/40 Cal Ski
30 Hang Power Cleans 205/135# (70%)
50 HSPU
300 Double Unders
50 HSPU
30 Hang Power Cleans 205/135# (70%)
60/40 Cal Ski
WOD Notes: TD = 18-22 min. Switch every 10 cals (should be sprints) on the ski erg. Switch every 5 reps on the HPC. You may break up HSPU anyway you’d like. HSPU scale = DB PP (switch every 10 reps). You may work at the same time for DU and break those up anyway you’d like, but don’t spend more than 3 min on them.
Assistance
a) RDL (snatch grip) – 4×10 @ 110% of snatch (same wt as last wk)
b) DB Floor Press – 4×8 (heavier than last wk)
c) Hollow Rocks – Tabata: 10 Rounds
