Strength
a) 3 Position Clean – Hang + Low Hang + Floor x 5 Sets (start @ 70% & build to heavy set)
b) DB Strict Press – 5×8 (3 sec eccentric)
—-Superset a/b every 3 minutes. Squat at least one rep for part (a).
Conditioning
5 RFT
6 Clean n Jerks 185/125# (65%)
12 T2B (RX+ = 15)
18/15 Cal Bike
WOD Notes: Goal is 14-17 minutes. CnJ should be relatively quick singles. Please make sure you’re loading your bar to where you’re not destroying the 25# or 15# bumpers. If you’re loading 105# on a mens bar make sure (2) 15’s are on each side. 93# for women should be (2) 15’s on each side. T2B sub = T2R, hanging knee raises, weighted sit-ups. You don’t have to reset monitors between rounds.
Assistance
a) GHD Sit-ups – 4×30 (weighted) -rest 60 Sec between
b) One Arm High Pulls – 4×10 each arm