8/23/2022 – WOD

Strength “18 Min Clock”
a) Bench Press – Work up to a Heavy Single + 2×8-12 @ 70-75%
b) Glute Ham Raises – 3×10-15 (sub: 5-7 reps: 3-5 sec lower from top)
—Go for a PR on BP! You may also do the hamstring sliders instead of GHR

Conditioning
14 Min Clock
13 Clean n Jerk 135/95#
15 Bar Facing Burpees
10 Clean n Jerk 165/105#
15 Bar Facing Burpees
7 Clean n Jerk 195/125#
15 Bar Facing Burpees
4 Clean n Jerk 225/145#
15 Bar Facing Burpees
***Max Clean n Jerk 225/145#

WOD Notes: Goal is to finish the 4th set of BRB & have at least 1 minute to get as many CnJ at the heavy weight. Score = total reps of CnJ at the end. Weights should be 45/55/65/75% of your 1RM CnJ. You don’t have to squat the CnJ. You must jump over the bar (no 1 foot take offs).

Assistance
a) Tricep Pushdowns (pulley) – 4×12 (heavy)
b) Hollow Rocks: Tabata 10 Rounds

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