Strength
Clean + Hang CL + 1 Jerk – 5 sets @ 80-90%+
—One set every 2 min. Heavier than last wk. Squat 1 or both of them.
Conditioning
2:30 Min AMRAP x 6
20/16 Cal Row (RX+ = 25/20)
15 T2B
Rounds 1-3: Max Push Press 165/105#
Rounds 4-6: Max Push Jerks 195/125#
—Rest 1 min between rounds
WOD Notes: Record total PP reps & PJ reps. Goal is to have at least 30 secs to get as many reps with the barbell & aim for 10 reps/rd. Use around 65% for both your PP & PJ. You should be able to link at least 5 reps at a time with little break.
Assistance
a) Banded Lateral & Front Raises – 4×12 each exercise
—Attach low/light band to an upright on the rig. Try to have constant tension on the band throughout & use a PVC (face away) for FR.
b) 6 Sets: 20 Sec Hollow Rock + 20 Sec Hollow Hold