Strength
a) Split Jerk – 5×3 (Pause on dip/catch first rep) @ 80%+ (heavier than last wk)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 minutes
Conditioning
5 RFT
30 Double Unders
10 Push Jerks 155/105# (RX+ = 185/125#)
30 Double Unders
20/16 Cal Row
WOD Notes: Goal is 12-16 min. DU sub = 15 DU or 50 singles. PJ = 60% (should be unbroken each round but challenging).
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) 8 Barbell Bicep Curls + 50ft Gun Walk x 5 Sets