Strength
Clean + FS + Hang Cl + FS + Jerk – 1 Set Every 2 Min x 5
—Start @ 70% & work up to a heavy complex by end
Conditioning
7 Min AMRAP – “Open WOD 13.4” (Compare to 2/15/2017)
3 Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95 lb)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95 lb)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95 lb)
12 Toes-to-Bars
***If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.
WOD Notes: Click link to see what you got 5 years ago if you were around then. Score = total reps. CnJ should be 45% of your max, so should feel light to where you can do very quick singles or touch n go a few reps in the beginning, but be careful of your grip for T2B. T2B sub = T2R, Hanging knee raises, or weighted su/leg raises. Do the assistance work since you should have some time at end of class.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Z Press (2 Sec eccentric) – 5×8