Strength
Pwr Clean + Hang Pwr Clean + Squat Clean + Hang Sq Clean + Jerk
—5 sets. Starting @ 65% & work up to a heavy complex. Try to get 2 heavy sets in!
Conditioning
3 Rounds For Time
20 Hang Clean (10 pwr + 10 sq) 175/115#
25 C2B Pull-ups
100 Double Unders
WOD Notes: TD = 12-17 min. HSC = 60%. Should have to break them up in 2-4 sets. C2B scale = 12-15 reps/round, chin over bar, or banded pu. DU scale = 50 DU or 90 sec worth of attempts (180 singles).
Assistance
a) Glute Ham Raises – 4×12 (scale = start at top & come down slow)
b) DB Shoulder Press (alternate one arm at a time) – 5×8 (each arm)
c) Grip: Banded BB roll ups with KB – 3×90 sec (heavier than last week)