Strength
a) Back Squat – 4×8 @ 65-70% (Pause in the bottom on every rep)
b) One Arm High Pulls – 4×8
—stay light & slow tempo on the way down
Conditioning (20 min cap)
For Time
15 Clean n Jerk 115/75#
15 Bar Facing Burpees
12 Clean n Jerk 165/105#
15 Bar Facing Burpees
9 Clean n Jerk 205/135#
15 Bar Facing Burpees
6 Clean n Jerk 225/155#
15 Bar Facing Burpees
3 Clean n Jerk 245/165#
15 Bar Facing Burpees
WOD Notes: TD = 12-17 min. Figure out your weights & how you will load them beforehand to minimize transition time! First set of CnJ should feel super light (35-40%). Please save the 10#/15#/25# bumpers! Last weight should feel heavy (75-80%). You don’t have to squat the cleans. Please follow the new Open burpee standard!
Assistance
a) Strict C2B Pull-ups (supinated grip) – 5×9 or accumulate 45 reps. Scale = 20 negatives
b) Weighted Plank: 8 sets: 45 sec on/ 45 sec off (same wt as last wk)
