Strength
a) Clean + FS + Jerk – 1 set every 1:15 x 8
b) Clean Pulls – 4×2 + 10 Hang Shrugs @ 115%+ of Clean
—Start @ 70% for part (a) & work up to a challenging set. You may take extra rest towards the end. For part (b), make sure you mimic same bar path & finish by contacting/shrugging tall.
Conditioning
3 RFT w/ Partner
12 Rounds of “Macho Man” (decrease weight by round)
200 Double Unders
WOD Notes: Goal is sub 20 minutes. Macho Man = 3 Power Clean + 3 FS + 3 Jerks. M = 205/175/155#, F = 133/113/103#. You may touch n go the power cleans on the 2nd & 3rd barbell if you want but that’s your choice. DU sub = 1/2 DU, 60 lateral hops over barbell, or 2x (ft) Versa Climber. You will alternate doing a full round of “Macho Man”, but work at the same time on the DU.
Assistance
a) DB Lateral Raises – 3×12 (pause & control eccentric)
b) Barbell Front Raises – 3×12 (pause & control eccentric)
c) Banded Hollow Rocks: 5 Sets for as long as possible