Strength
Clean (halting) + Split Jerk (pause in bottom of dip) – 1 rep every min for 12 min (12 reps)
—start @ 70% & work up to 90%. Pause just below knee for halting clean.
Conditioning
18 Min AMRAP (complete with a partner – relay style)
5 Clusters @ 75% (of thruster/PP)
25/20 Cal Row
WOD Notes: TD = 8-12 rd. Clusters should feel heavy by the 5th rep & take about 25-35 sec to do the 5 reps. The row should be 95%+ effort, since you will have built in rest. Partner B will go when Partner A gets to 20/15 cals on the rower.
Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×12 (heavier band)
b) DB Bent-over Rows – 4×12 (each arm – pause at the top)
c) GHD Sit-ups – 4×15 (5 sec count down + 3 sec count up)
