Strength
Clean + Low Hang CL + Hi Hang CL + 3 Jerks – 5 sets
—One set every 2:30. Try to squat one of the reps.
Conditioning
For Time
40/32 Cal Ski
25 T2B (RX+ = 30)
20 Power Cleans 155/105#
40 Push Jerks 155/105#
20 Power Cleans 155/105#
25 T2B (RX+ = 30)
40/32 Cal Ski
WOD Notes: Goal is 14-18 minutes. T2B sub = T2R, sit-ups, or v-ups. If you can do T2B, but 25 is a big number you can accumulate 25 reps of T2B & something else. PC/PJ = 65%. PC = quick singles & PJ should be done in sets of 8-10 reps.
Assistance
a) Banded Tricep Push-downs – 4×20
b) 25 Sec Hollow Rocks + 25 Sec Hollow Hold – 5 sets