Strength
2 Cleans + 3 Jerks – 6 Sets @ 75-80% (heavier than last wk)
—One Set every 2 min. Try to squat at least one of the cleans.
Conditioning
5 RFT
10 DB Cleans 70/45#
12 T2B
10 DB Incline Bench Press 70/45#
250m Run
WOD Notes: Goal is 15-18 min. DB’s should be challenging to do 10 reps unbroken for both movements. You will most likely need 2 sets up DB’s unless your BP is really strong. I’d recommend using 5-10# less than your regular flat bench DB’s since it’s more range of motion & works upper pecs/shoulders. T2B sub = T2R, weighted sit-ups or leg raises. Pace the run each round to allow upper body to recover except the final run.
Assistance
a) Bent-over One Arm DB Rows – 4×12 (each arm – heavier than last wk)
b) 15 GHD Hold + 15 GHD Sit-ups + 15 GHD Hold x 5 Sets