Strength
a) Split Jerk – 5×3 (Pause bottom of dip + 2 Regular) @ 75-80%
b) Hollow Hold – 5×30-45 Sec
c) Shoulder Press – 3×10 (5 reps pause halfway + 5 regular)
—Superset a/b every 2:30 x 5 sets. Rest 1-2 min then go right into Part C. There will be an 18 min clock to get this all done once you begin.
Conditioning
12 Min AMRAP Ladder
1 Burpee (no Jump)
1 Hang Power Clean 165/105# (RX+ = 185/125#)
2 Burpees
2 Hang Power Cleans
3 Burpees
3 Hang Power Cleans
—-Continue pattern until 12 min is up
***Every 2 Min (not starting at 0:00), do: 8 C2B Pull-ups (RX+ = 4-7 MU)
WOD Notes: Goal is to get to the round of 10. You don’t have to jump for the burpees. HPC = 70%.
Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) GHD Sit-ups – 10×10 —rest 20 sec between