Strength
a) Jerk (2 PJ + 2 Split) – 5×4 @ 75% (heaver than last wk) + 1 set max reps PP @ 70% of Jerk
b) Weighted Sit-ups (behind head) – 5×20
—Superset a/b every 3 min. Goal is to 8-12 reps on PP.
Conditioning
100 Bar Facing Burpees For Time
*Starting at 0:00, every 90 sec do 4 Hang Clusters 95/65# (RX+ = 115/75#)
WOD Notes: Goal is 11-16 min. 4 HC should take about 15-20 sec each rd, so you should have about 1 minute to get as many burpees each time. Try to jump over bar, but if you have to step you may do that.
Assistance
a) DB Lateral Raises – 4×10 (slow tempo down)
b) BB Front Raises – 4×10 (slow tempo down)
