Strength
Power Clean + Hang Sq Clean + Jerk: 1 Set Every 1:30 x 8 Sets
—Start @ 65% & build to a heavy set. If you have issues that prevent you from squatting, power clean both reps.
Conditioning – “20 Minutes”
Every 5 Min x 4 Sets
30/24 Cal Bike
15 T2B (RX+ = 20)
15/12/9/6 Clean n Jerks (increase by rd)
WOD Notes: This format is very similar to last Wednesdays WOD. The goal is to finish the work in each 5 minute window & have a little bit of rest. The reps will go down on the CnJ by round, but weight increases. Bike ideally should take less than 2 minutes. T2B sub = T2R, hanging knee raises, or v-ups. CnJ = M: 135/155/175/195#, F: 95/105/115/135#. Start @ 50% of CnJ & increase 5% by rd.
Assistance
a) GHD Sit-ups – 6×20 (weighted) -rest 45 Sec between
b) DB Reverse Flies – 4×15