6/6/2023 – WOD
Strength “18 Min Clock”
a) Push Jerk (rack) – 1×5 @ 70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 90%+ (work up to a heavy single)
b) Hamstring Work – 3×15 (GHR or Sliders)
—Try to superset part (b) during the lighter sets, so you can focus on the heavy jerk single at the end.
Conditioning
12 Min AMRAP
3 Wall Walks
6 Hang Power Cleans 165/115# (RX+ = 185/125#)
9/8 Cal Ski
WOD Notes: Goal is 6+ rds. WW sub = 8 shoulder taps/ww or do 1-2 ww/rd. HPC = 65% (should be unbroken but challenging towards the later rounds). Try to be efficient on the ski erg by using your abs since this workout is really going to be upper body intensive.
Assistance
a) Barbell Strict Press – 4×8 @ 70% (3 sec eccentric)
b) Weighted Hollow Hold – 8 Sets: 30 Sec on / 30 Sec off