Strength
Clean n Jerk Complex – Hang + Floor + Push Jerk + Split Jerk
—1 set every 90 sec x 4 sets / 1 set every 2 min x 4 sets. Start @ 70% & work up to a heavy complex.
Conditioning – “20 Min Cap”
10 RFT
4 Power Clean (75%)
8 Bar Facing Burpees
10/8 Cal Ski
WOD Notes: Goal is to get under the 20 min cap. PC should feel relatively heavy to where you should set up before each lift (no touch n go). You don’t have to reset monitors for the ski (WOD ends at 100/80 cals). Scale back the burpees to 6-7 if you fall behind on a 2 min/rd pace.
Assistance
a) Banded Hollow Rocks – 20 sec on / 20 sec off x 12 Sets
b) EZ Bar Skull Crushers – 5×10