Strength
Clean + Hang Clean + Jerk – 6 Sets @ 70-90%
—One Set every 90 Sec. Work up to a heavy complex.
Conditioning “20 Min Cap”
12 RFT w/ partner (interval)
5 Power Clean (increase every 2 rds/person)
5 Push Jerks (increase every 2 rds/person)
15/12 Cal Ski
WOD Notes: Goal is avg 1:30-1:45/rd. You should either try to touch n go or do quick singles on PC. Weights are 60/65/70%. You will do 6 rounds each. Sprint the ski since you will have a good amount of rest each rd!!!!
Assistance
a) L-Sit/Tuck (Pegboard) – 15 Sec on / 30 Sec off: 8 Sets
b) Glute Ham Raises: 4×12 or Single Leg Curls (monkey feet) – 3×12 (each leg)