Strength
3 Position Clean + 1 Jerk x 5 Sets (1 Set Every 2 Minutes)
—Hang + Low Hang + Floor + 1 Jerk. Start @ 70% & build to a heavy complex. Squat reps as needed & take extra rest if needed towards the last set. Try to go a little heavier than last wk.
Conditioning “20 Min Cap”
For Time
1-2-3-4-5-4-3-2-1: Clean n Jerk 225/155# (75%)
3-6-9-12-15-12-9-6-3: T2B
***10/8 Cal Bike after each round
WOD Notes: Goal is 15-19 minutes. You don’t have to reset the monitors after each round, so you will be finished when you hit 90/72 Calories. CnJ should feel heavy to where you have to take a few extra seconds between reps. T2B sub = T2R or hanging knee raises.
Assistance
a) GHD Sit-ups – 5×18 (weighted) -rest 45 Sec between
b) DB Seal Rows – 5×8 (pause each rep – heavy!)