Strength “20 Min Clock”
a) Jerk (rack) – 5×5 @ 75%+ (build to heavy set of 5)
b) Hamstring Work – 4×12 (GHR or Sliders)
c) Strict Press – 3×8 @ 75
—Superset a/b every 3:30. Do part (c) immediately after.
Conditioning “2023 Age Group Semi Final WOD #3”
2 Min AMRAP x 5
7 Deadlifts 185/135#
5 Power Cleans 185/135#
3 Jerks 185/135#
—1 min rest between rounds
WOD Notes: Goal is to average 2+ rounds every 2 minutes. Barbell weight should be around 60-65% of Jerk max. Score = total reps.
Assistance
a) Hollow Rocks – 8 Sets: 30 Sec on / 30 Sec off (Advanced = weighted)
b) DB Reverse Flies – 4×15