Strength (12 Min Clock)
Jerk (from rack) – 2 EMOM for 6 Min (75-85%) + 1 EMOM for 6 Min (90%+)
—You may Split Jerk or Push Jerk
Conditioning
15 Min AMRAP
15/11 Cal Row
12 DB Bench Press 70/45#’s
10 DB Deadlifts 70/45#’s
8 DB Hang Power Clean 70/45#’s
WOD Notes: You will use the same 2 DB for this WOD. Bench Press/HPC should feel challenging for the rep schemes. DL will feel light, but you should still think about breaking them up to save grip. Only one head has to hit the floor. PLEASE DO NOT DROP DB from your shoulders!!
Assistance
a) 30 Sec Hollow Hold + 30 Sec Hollow Rock – 5 sets (1 min rest between sets)
b) RDL – 3×12 @ 60%
