Strength
Clean + Hang CL + 2 Jerks – 5 sets @ 75-85%
—One set every 2:30. Heavier than last wk. Squat 1 or both of them.
Conditioning
For Time
30/23 Cal Assault Bike
30 Hang Clean n Jerk (15 @ 155/105# + 15 @ 205/135#)
30/23 Cal Assault Bike
WOD Notes: Goal is 8-12 min. BB weights should be around 55% & 70%. Bike should take no more than 2 minutes each time, so try to do short bursts with limited rest periods or hold a steady RPM.
Assistance
a) One Arm Shoulder Press – 4×8 each arm (3 sec eccentric)
b) 5 Sets: 20 Sec Flutter Kicks + 20 Sec Hollow Rock + 20 Sec Hollow Hold