Strength
2 Clean n Jerks every 90 Sec x 7 Sets @ 70-80%
–Rep 1 = Halt (pause) under the knee + pause at bottom of dip of Jerk
–Rep 2 = Slow Pull (should take 2 secs to the knee)
Conditioning
For Time
18/15 Cal Ski
9 Thrusters 115/75# (RX+ = 135/95#)
30/25 Cal Ski
15 Thrusters 115/75#
42/35 Cal Ski
21 Thrusters 115/75#
WOD Notes: Goal is 8-12 minutes. Thrusters should be unbroken the rd of 9/15 but break up the round of 21 1-2x. Try to keep a consistent pace on the ski erg each round and avg 40-50 stroke/min at the most.
Assistance
a) DB Skull Crushers – 4×15
b) Side Plank – 3×60 Sec (each side – put weight on hip)