Strength
Clean n Jerk – 1 EMOM x 5, 1 Every 90 Sec x 5 (10 total reps)
—Start at 75% & work up to 95%+
Conditioning
12 Min AMRAP
4 Power Clean 225/155#
8 DB Shoulder Press 50/35# DB’s
12 T2B
50 Double Unders
WOD Notes: Goal is 6 rds. If you don’t have a BB, you can do 2x amount of DB cleans. PC = 75%. T2B sub = leg raises with DB pinched between feet or v-ups. DU sub = 25 DU or 80 singles.
Assistance
a) 20 Sec Russian Twists + 20 Sec Hollow Rock + 20 Sec Hollow Hold: 4 sets
b) DB Skull Crushers – 4×12 (heavy)