Strength
1 Clean + 2 Jerks – 6 Sets
—1 set every 90 sec @ 75-90%+
Conditioning “15 Min Cap”
30 Sq Clean n Jerk For Time 165/105# (RX+ = 185/125#)
Every 1:30, starting at 0:00 do:
ODD rds = 12/9 Cal Assault Bike
EVEN rds = 12 T2B
WOD Notes: Goal is to avg 3-4 cnj every set. Use around 60% of CnJ (shouldn’t feel super light). You should have 30-45 sec each round on the Barbell. No scaling reps on the cals & T2B. You may do T2R or weighted sit-ups.
Assistance
a) Arnold Shoulder Presses – 5×8 (2 sec eccentric)
b) DB Reverse Flies – 4×15 (2 sec eccentric)