Strength
Every 2 min x 5 sets
Power Clean + Hang Power Clean + Full Clean + Hang Sq Clean + Jerk
—start @ 70% of CnJ & work up to a heavy complex. Goal is to hit 80%+.
Conditioning (16 min cap)
For Time
15 Muscle Clean 95/65#
20 Shoulder Press 95/65#
25/20 Cal Assault Bike
15 Power Clean 135/95#
20 Push Press 135/95#
25/20 Cal Assault Bike
15 Sq Clean 165/105#
20 Push Jerk 165/105#
25/20 Cal Assault Bike
WOD Notes: Choose weights that will allow you to touch n go most of the muscle cleans/presses. PC should feel light to where you’re doing quick singles. PP should be done in 2-3 sets max. Sq clean should be quick singles and jerks done in 3-4 sets. If your sq clean is weaker or the same as your power clean use the same weight for 2nd/3rd rd.
Assistance
a) Weighted Sit-ups (hold weight behind head) – 15 reps every min for 8 min
b) Banded Leg Curls – 4×20 each leg or GHR (5×10)
