Strength
Every 90 Sec x 6 Sets: 2 Cleans + 1 Jerk @ 80%+
—Once you get to set 4 it’s every 2 minutes. Work up to a heavy set by the end. Squat is preferred.
Conditioning (20 min cap)
For Time (w/ a partner)
100/80 Cal Ski
6 Rope Climb 20ft
60 Clean n Jerks (@ 60/70/80% – increase weight every 20 reps)
6 Rope Climb 20ft
100/80 Cal Ski
WOD Notes: Ski should be sprints where you do 30 sec on / 30 sec off! RC sub = 2x pulleys or climb to 12-15ft. CnJ RX weights would be 165/105#, 195/125#, 225/145#.
Assistance
a) Weighted Sit-ups – Tabata for 120 reps
b) Banded Leg Curls – 4×15 each leg or GHR (4×12)