Strength
1 Push Jerk + 1 Split Jerk (pause in the bottom of the dip on both reps)
—1 set every 90 sec for 6 sets @ 80-90%
Conditioning
5 RFT
12 DB Bench Press 70/45#
9 Power Cleans 165/105#
6 Strict L-Pull-up C2B
—rest 3 minutes
1 Min AMRAP Ski Erg for total cals
WOD Notes: This WOD isn’t going to take you to the “pain cave”. Your quads will get a break from yesterday as well. The DB Bench should be challenging for 12 reps where you may have to break them up by the 4th or 5th rd. The first rd shouldn’t feel too heavy. PC = 55% (should be quick singles, similar to last wks weight). L-Pull-up scale = regular strict c2b/chin or banded strict pu. Use a supinated grip for PU.
Assistance
a) RDL – 4×7 @ 67% (little heavier than last wk)
b) Hollow Rocks – 8 sets: 45 sec on / 45 sec off (Scale with hands to the side or under butt)
