Strength
Push Jerk + Split Jerk (use rack) – 10(65%), 8(67%), 6(70%), 4(75%), 2(80%)
—Each set you must do half reps PJ & the 2nd half of SJ. Work on speed under the bar with these sets as they shouldn’t feel super heavy this wk.
Conditioning
12 Min AMRAP
8 One Arm DB Clusters 70/45# (4R + 4L)
12 T2B
35 Double Unders
—Rest 1 minute
5 Min AMRAP Ski For Cals With Partner (30 on/30 off)
WOD Notes: TD = 6-9 rd / 75-120 cals. You may touch n go the clusters & only one head of DB has to hit floor. T2B scale = 8 reps (if you have trouble linking) or 12 V-ups/Tuck-ups. DU scale = 15 DU or 60 singles.
Assistance
a) RDL (snatch grip) – 4×8 @ 110% of snatch
b) DB Floor Press – 4×12 (heavy)
c) Hollow Rocks – Tabata: 10 Rounds
