Strength
Clean – Floor + Hang + Jerk
—1 Every 1:15 x 8 Sets @ 70%+. Work up to a heavy complex. Take extra rest as needed once it gets heavier.
Conditioning
For Time w/ Partner
40 Deadlifts 315/205#
80 Burpees to target
600m Sled Drag 135/90#
80 Burpees to target
40 Deadlifts 315/205#
WOD Notes: Goal is 13-17 minutes. DL = 65-67% (should be able to touch n go 5 reps at a time). You will work at the same time for the burpees & sled drag.
Assistance
a) Hanging Knee-ups (pegboard): 10×10 w/ partner (one person works, other rests)
b) Barbell Bicep Curls – 4×10 (control eccentric)
c) Tibialis Raises – 3×20