Strength “18 Min Clock”
a) Jerk (rack) – 5×3 @ 82%+ (build to heavy set of 3)
b) Hamstring Work – 5×8 (GHR or Sliders)
c) Strict Press – 2×10-12 @ 70%
—Superset a/b every 3 minutes. Do part (c) immediately after.
Conditioning
18 Min AMRAP w/ Partner
30/24 Cal Ski
30 Box Jump Overs 24/20″
30 Push Press (increasing)
WOD Notes: Goal is 4 rds (4:30/rd). This entire WOD is “you go, I go”. PP = (m: 145/155/165/175#, f: 93/103/113/123#). I’d recommend doing 5 at a time for the PP for the heavier sets. Start @ 55% of PP for your first weight. You can break up the work anyway you’d like.
Assistance
a) Hollow Rocks – 4 Sets: 1 Min on / 1 Min off (Advanced = weighted)
b) DB Reverse Flies (incline bench) – 4×15 (slow eccentric)