Strength “18 Min Clock”
a) Jerk (rack) – 6×2 @ 85%+ (build to heavy set of 2)
b) Hamstring Work – 4×12 (GHR or Sliders)
—Superset a/b every 3 minutes. You may also do the squats from yesterday instead of today’s strength.
Conditioning
For Time w/ Partner
40 Clean n Jerk 135/95#
80/65 Cal Assault Bike
30 Clean n Jerk 185/125#
60/50 Cal Assault Bike
20 Clean n Jerk 205/135#
40/30 Cal Assault Bike
WOD Notes: Goal is 16-20 minutes. CnJ = 55/65/70% by rd. You should be able to touch n go the first barbell for 3-5 reps. The 2nd/3rd barbell should be quick singles.
Assistance
a) Barbell Strict Press – 3×10 @ 70%
b) Weighted Hollow Hold – 10 Sets: 20 Sec on / 20 Sec off