Strength
Clean + Hang Clean + Jerk – 5 Sets @ 80-90%
—1 set every 1:45. Take extra rest if needed as bar gets heavier.
Conditioning
10 RFT
3 Clean n Jerk 185/125#
10/8 Cal Assault Bike
WOD Notes: Goal is 10-14 minutes. CnJ = about 60% (quick singles – take about 15-20 sec max). You may keep a running total of cals so you don’t have to worry about counting rounds. Try to get in the assistance work after the WOD as always if you have time.
Assistance
a) BB Bent-over Rows – 4×12
b) DB Reverse Flies (lay on bench face down) – 4×15 (control the descent)
c) GHD Sit-ups – 4×20 (advanced: 4×25) —rest 90 sec at most between sets