Strength
Hang Clean + Clean + 2 FS + 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 even though its 1 extra FS.
Conditioning
3 RFT
15 Power Clean 165/105# (RX+ = 185/125#)
25 T2B
15 Push Jerks 165/105#
100 Double Unders
WOD Notes: Goal is 14-17 min. PC/PJ = 60%. It should be quick singles on the PC & take about 60-70 secs. PJ should be done in 1-2 sets. DU sub = 40-60 DU (take 60-75 sec), 50 JJ + 50 MT Climbers, or 200ft versa. T2B sub = T2R or a combo of T2B & Weighted SU/LR. No scaling reps.
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Standing DB Press – 5×8 (control eccentric)
REMINDER: Tues 3/8 – Jim Earley’s Sports Massage will be there from 4-8pm. There are still a few spots left. Sign-up through the class sign-up sheet.