Strength
Every 3 min x 5 sets:
14 DB One Arm Shoulder Press (7 each arm alternating/non-working arm is at shoulder)
5 High Box Jumps (step down)
8 Strict Pull-ups (Sub: 3-4 negatives)
Conditioning (15 min cap)
For Time
20 Hang Clean n Jerks 185/125#
40 GI Janes
60/50 Cal Ski
WOD Notes: Today’s work is very upper body intensive where the Lats, Triceps, & Shoulders will get much of the work. HCnJ (60% of CnJ) should feel moderately heavy to where you can string 5 reps at a time. You shouldn’t be able to do 10 in a row with ease. Pick a bar above your reach if you can do an unassisted PU. Ideally, the HCnJ should take less than 3 min, GI Janes 6 min or less, & 5 min or less for the ski.
Assistance
Weighted Plank – 10 Sets: 30 on / 30 off