Strength
a) Split Jerk – 2×3 @ 80%, 2×2 @ 85%+, 3×1 @ 90%+
b) GHD or Weighted Sit-ups – 4×20-25
—Superset a/b every 2:30. Try to hit a heavier split jerk than last wk if possible. Take more rest if needed for the last few singles.
Conditioning
18 Min AMRAP w/ Partner
40/32 Cal Assault Bike
20 Hang Power Cleans 165/110# (RX+ = 185/125#)
30 T2B
20 Push Jerks 165/110# (RX+ = 185/125#)
WOD Notes: Goal is to get into the 4th rd past the assault bike. The bike should be broken up into 2 sets each & the rest of movements one set each. Barbell weight = 65%. T2B sub = T2R or weight su/LR.
Assistance
Barbell Shoulder Press – 5×5 (3 sec eccentric)
“Carve Your Pumpkin” – Week #3: Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 5x`8 @ 80%+ of Back Squat
Option #2 – Single Leg (band around knees): 4×12 (each leg)
***Pause at the top of each rep for at least 1 sec & squeeze glutes