Strength
a) Split Jerk – 1×5 @ 70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 85%+
b) One Leg RDL – 4×8 (each leg) -use heavy KB/DB (straps if necessary)
—18 Min Clock. Work up to heavy single for part (a). Superset a/b as needed.
Conditioning
12 Min AMRAP Ladder
2 Push Jerks 135/95# (RX+ = 165/110#)
2 T2B
4 Push Jerks 135/95# (RX+ = 165/110#)
4 T2B
6 Push Jerks 135/95# (RX+ = 165/110#)
6 T2B
*150m Run to start each round. Climb ladder as far as you can in 12 minutes.
WOD Notes: Goal is to get to the round of 150m/14/14. PJ = 55-57% (should be unbroken through the round of 10).
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Seated Press – 4×8 (3 sec eccentric)