Strength
1 Clean n Jerk every 1 min for 10 Sets @ 75-85%
Conditioning
For Time
40/32 Cal Ski
120 Double Unders
15 Clean n Jerks 185/125# (RX+ = 225/155#)
120 Double Unders
40/32 Cal Ski
WOD Notes: Goal is 11-15 min. DU sub = 60 DU or 200 singles. Cnj = 65% (should take 2-3 min & be singles). RX+ = 70% of max. If you have time, please try to get the assistance work in!
Assistance
a) Shoulder Press (barbell) – 4×8 (3 sec eccentric)
b) Glute Ham Raises – 4×10 Sub: Banded Leg curls – 15 reps each leg
—superset a/b every 3 minutes