Strength
Clean: Floor + Low Hang + Hang + Split Jerk
—5 sets @ 75-90% (heavier than last wk). One set every 3 min.
Conditioning (15 min cap)
75 Hang Power Clean For Time 165/105# (60%)
*EVEN Min = 1 Rope Climb 20ft (seated)
*ODD Min = 5-8 Strict HSPU (RX+ = 3″ deficit)
WOD Notes: TD = 9-14 min. WOD starts with gymnastic movement. You should be able to get 7-10 HPC each round. Weight should feel moderately heavy to where you have to pull under instead of muscle cleaning. RC scale = climb to 12-15 ft, 2 up/downs, or 3 rope pulleys. HSPU scale = 5 burpees.
Assistance
a) Glute/Ham Raises – 4×15 (advanced – weighted)
b) DB Bicep Curls – 4×12
c) DB Tricep Skull Crushers – 4×12
