Strength
Clean + FS + Hang Cl + Jerk – 1 Set Every 2 Min x 5
—Start @ 70% & work up to a heavy complex by end. Should be a little heavier than last wk.
Conditioning
5 RFT
6 Clean n Jerk 185/125# (RX+ = 205/135#)
24/20 Cal Row
WOD Notes: Goal is 11-15 minutes. CnJ (no squat) = 65% (should be relatively quick singles, but not like last week where it was much lighter). The row should take about 1:30-1:45 max. Focus on a slow stroke rate of 20-29 s/m.
Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) DB Seated Press (2 Sec eccentric) – 5×8