Strength
a) Jerk (from rack) – Work up to a heavy single
b) BB Bent-over Rows – 4×12 (heavy)
Conditioning (12 min cap)
For Time
15 DB Cleans 60/40#’s
12 Jerks (barbell) 165/105#
20/16 Cal Ski
18 DB Cleans 60/40#’s
15 Jerks (barbell) 165/105#
25/21 Cal Ski
21 DB Cleans 60/40#’s
18 Jerks (barbell) 165/105#
30/26 Cal Ski
WOD Notes: Jerks should be 55% of 1RM & should be able to do first round unbroken then break up the 2nd/3rd rd. DB cleans should be fairly heavy to where you have to break up each rd 1-2x.
Assistance
a) 20 Hollow Rocks + 20 Hollow Hold – 8 sets
b) Barbell Skull Crushers – 4×12
