Strength
Clean + Low Hang CL + Hi Hang CL + 2 Jerks – 5 sets
—One set every 2:30. Heavier than last wk
Conditioning
2 Min AMRAP x 6
30-60 Double Unders
15 T2B
*Max Clean n Jerks (m:185/205/225#) (f: 115/135/155#)
—Rest 1 min between rounds.
WOD Notes: You will change weights every 2 rounds. Use around 60/67/75%. You should have about 1 min each rd on the CNJ. DU should take 30-40 sec & T2B 30 sec at the most! T2B sub = T2R or a combo of T2B + V-ups or sit-ups.
Assistance
a) Barbell Skull Crushers – 5×10
b) Barbell Ab Rollouts (use small diameter plates) – 5×10