1/11/2023 – WOD

Strength
a) 3 Position Clean: Floor + Below Knee + Above Knee – 1 set every 90 Sec x 6
b) Clean Pulls – 3×4 @ 115% of Clean
—Start @ 70% for part (a) & work up to a challenging set. You may take extra rest towards the end. Squat at least one of them. For part (b), make sure you mimic same bar path & finish by contacting/shrugging tall.

Conditioning
For Time
30 Thrusters 115/75#
20 Clusters 145/105#
30 Clean n Jerks 175/115#

WOD Notes: Goal is 8-12 minutes. Thrusters should be done in 1-2 sets (under 2 min). Clusters – Quick singles (under 3 min). CnJ – Should be a little slower than clusters, but you don’t have to squat them (under 6 min). You may make this more fun by partnering up with someone AFTER the thrusters.

Assistance
a) DB Lateral + Front Raises (incline bench) – 3×8 each (heavy) +, 1×12 (light – pause)
b) One Arm Farmers Carry (heavy) – 3×45 Sec (each side): Hold a heavy KB/DB in place (use straps)
c) Lying Hamstring Stretch against vertical upright – Accumulate 2 min/Leg

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