Strength
Every 90 Sec x 6 Sets: 3 Deadlifts + 1 Clean + 2 Jerk @ 75%+ CnJ
—The point of this is to fatigue your grip a little so that you’ll have to focus on being patient & quick under bar. Last 3 sets are every 2 min.
Conditioning (14 min cap)
3 Rounds For Time
10 Power Cleans 175/115#
8 Laps Farmers Carry (240ft) 70/45#’s DB
10 Push Jerk 175/115#
100 Double Unders
WOD Notes: Use 60% of PC/PJ (same weight for both). If jerk is a lot weaker. then the cleans will feel a little lighter. The goal is to do the jerks unbroken each round but feel challenging. 1 Lap = 5 mats. DU sub = 150 singles or 50 DU. Try to avg 4 min rounds or less. Do quick singles on cleans.
Assistance
a) Weighted Sit-ups – Tabata for 130 reps
b) Banded Leg Curls – 4×20 each leg or GHR (5×10)