Strength
3 Position Clean + Split Jerk – 1 set every 2 minutes for 5 sets
—start @ 70% of CnJ & work up to a heavy set. Hang + Low Hang + Floor.
Conditioning
For Time
15 Squat Clean 135/95# (40%)
2 Rope Climbs 20ft
40/30 Cal Ski
10 Squat Clean 185/125# (60%)
2 Rope Climbs 20ft
30/23 Cal Ski
5 Squat Clean 225/155# (70%)
2 Rope Climbs 20ft
20/15 Cal Ski
WOD Notes: TD = 12-17 min. SC should be touch n go for a few reps on the first BB, but should be singles on the 2nd & 3rd BB. RC scale = climb to 15ft or do 6 pulley ascents each rd.
Assistance
a) #abseveryday: L-Sit/tuck (Pegboard) – 4 sets Max Effort or accumulate 4 minutes
b) GHD Glute Ham Raises – 3×15-20
