Strength
a) 5 Push Press + 5 Push Jerks x 5 Sets @ 70-75% of PP
b) GHR (4×8-12) or Hamstring Sliders (4×15-18)
—Superset a/b every 3:30
Conditioning
18 Min AMRAP w/ Partner (interval style)
3 Clean n Jerk (increase 10/5# every 2 rds)
12/10 Cal Row
WOD Notes: Goal is to get 9+ rounds each. Start @ 65% of CnJ & increase every 2 rounds per person. RX starting weights would be 185/125#. SPRINT the row each round since you have built in rest!
Assistance
a) DB Lateral Raises – 4×12 (pause + slow eccentric)
b) Hollow Rocks – 60 Sec on / 60 Sec off x 5 Sets