Strength
a) Split Jerk – 5×3 (2 Pause bottom of dip + 1 Regular) @ 75-80%
b) Hollow Rocks – 5×30-45 Sec
c) DB Shoulder Press – 3×10 (5 Regular + 5 Pause Halfway)
—Superset a/b every 2:30 x 5 sets. Try to use a little more weight than last wk. 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
6 Rounds (interval style)
1 Rope Climb 15ft (RX+ = 20ft)
5 Hang Power Clean + 5 Push Jerks (increase every 2 rd)
15/13 Cal Row
—Rest 90 Sec between rounds
WOD Notes: Goal is 1:30-1:45 rounds. RC sub = 10 Ring Rows, 2 up/downs (strict), or 2 heavy pulleys. M = 185/195/205#, F = 125/130/135#. You should be able to do the 10 barbell reps unbroken & feel really difficult the last 2 rds. Try to push the row since you have 90 sec rest between rds.
Assistance
a) DB Bent-over Rows – 4×10 each arm (control eccentric)
b) GHD Sit-ups – 5×20 —rest 45 sec between