Strength
a) Split Jerk – 6×2 @ 80%+ (heavier than last wk)
b) Barbell Bicep Curls – 4×10 (slow eccentric)
—Superset a/b every 2:30
Conditioning
3 RFT w/ Partner
8 (5 Hang Power Clean + 5 Jerks) 165/105# (60%)|
40 T2B (RX+ = 50)
200m Sled Drag 135/100#
WOD Notes: Goal is sub 23 min. BB weight should feel moderately heavy to where you can keep moving as soon as partner drops barbell. Try to avg 7 min rds. You should be able to run with the sled slowly each rd or try to walk fast!!
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) One Arm DB Shoulder Presses – 3×10 (each arm)