Strength
Clean n Jerk – 6×3 (1 Pwr + 2 Full)
—One set every 2 min. Start @ 65% & work up to a heavy 3 rep set. You may drop bar between reps. Split Jerk after each clean.
Conditioning
3 Min AMRAP x 4 Rounds
75 Double Unders
8 Dball Over Shoulder 150/100#
Max Cal Row
—Rest 2 minutes between rounds. Score = total cals for all 4 rounds.
WOD Notes: TD = 20-35 cals / round. DU scale = 150 singles or 60 sec of DU attempts. You should have anywhere from 60-80 secs to row each round. The goal of this WOD is to go 95%+ effort each round, since you have built in rest (which you should NEED!).
Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 3 minutes
b) GHD Glute Ham Raises (weighted) – 4×10-15 reps
—Sub GHD Hip Extensions if you can’t do a GHR.
