Strength
2 Position Clean + 1 Jerk x 8 Sets (1 Set Every 1:30)
—Floor + Hang + Jerk. Start @ 65% & 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”
4 RFT
250m Sled drag 70/45#
10 Hang Power Cleans 165/110# (RX+ = 185/125#)
12 Pull-ups (RX+ = 15 or 6-7 Bar MU)
10 Push Jerks 165/110# (RX+ = 185/125#)
WOD Notes: Goal is to get under the 20 Min Cap. Pick a weight that you can alternate running/walking with. HPC & Jerks should be unbroken if possible & feel challenging! PU sub = Banded pu or lat pulldown pulley. You should be doing RX on the Pull-ups if you’re efficient with them & can get them done in 40 Sec or less. BB weight = 65% of HPC or Jerk.
Assistance
a) GHD Sit-ups – 5×20 (weighted) -rest 45 Sec between
b) DB Seal Rows – 4×12 (pause each rep – heavy!)