Strength
2 Cleans + 2 Jerks – 1 Set Every 2 Min x 5
—Start @ 70% & work up to a heavy complex by end. You may drop the first clean or touch n go.
Conditioning
5 Rounds (interval style)
1 Rope Climb 15ft (RX+ = 20ft)
6 Hang Clean n Jerk (increase rd 3 & 5)
1 Rope Climb 15ft (RX+ = 20ft)
12 Bar Facing Burpees
—Rest 1 min between rds
WOD Notes: Goal is 2-2:30/rd. RC sub = 2 heavy pulleys, 5 Strict PU, or 7 Ring Rows. M: 135/165/195#, F: 95/115/125#. You should be able to go unbroken rd 1-4, but maybe have to break up last rd. Try to push the BFB, since you have 1 min of rest, which will go fast especially on rounds that you have to change weights.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Standing DB Alternating Press – 4×20 (wait to bring DB down before you press with other arm)