Strength
2 Cleans + 2 Jerks – 6 Sets @ 75-80% (heavier than last wk)
—One Set every 2 min. Try to squat at least one of the cleans.
Conditioning
For Time
20/16 Cal Ski
9 Clean n Jerks 205/135#
30/24 Cal Ski
12 Clean n Jerks 185/125#
40/32 Cal Ski
15 Clean n Jerks 155/105#
—Rest 3 minutes
50 GHD Sit-ups For Time
WOD Notes: Goal is 10-14 minutes. CnJ should be 70/65/55% by rd. I’d recommend singles the entire time even on the light barbell at the end. GHD scale = 30-40 reps or weighted sit-ups.
Assistance
a) Bent-over One Arm DB Rows – 4×10 (each arm – heavier than last wk)
b) DB Reverse Flies (lay on bench face down) – 4×15 (control the descent)