Strength
Clean n Jerk – 1 EMOM x 10
—Start @ 70% & work up to a heavy single. Go for PR if you feel good.
Conditioning
5 RFT
12-9-6-9-12 Push Jerks (see WOD notes)
15 T2B
400/350m Row
WOD Notes: Goal is 15-18 min. M: 165/185/215/185/165, F: 105/125/135/125/105. Weights should be roughly 60/65/70% of your max jerk. Each round should be unbroken, but feel challenging. Use the row each round as a break & focus on low stroke rate (20-30/min). Sprint the final round of the row! T2B sub = T2R, GHD SU, or weighted LR/SU.
Assistance
a) BB Bent-over Rows – 4×10 (heavier than last wk)
b) DB Reverse Flies (lay on bench face down) – 4×15 (control the descent)
c) GHD Sit-ups – 8×10 (weighted med ball) —rest 30 sec between