Strength “18 Min Clock”
a) Split Jerk (rack) – 1×5 @ 70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 90%+ (work up to a heavy single)
b) Hamstring Work – 3×12 (GHR or Sliders)
—Try to superset part (b) during the lighter sets, so you can focus on the heavy jerk single at the end.
Conditioning
20 Min AMRAP w/ Partner
40/32 Cal Assault Bike
30 T2B
20 Push Jerks 185/125#
WOD Notes: Goal is 4+ rds. You may break up the work anyway you want. T2B sub = T2R, GHD SU, Weighted SU, or Hanging knee Raises. PJ = 65% (challenging for 10 reps, but I’d recommend switching after 5).
Assistance
a) One Arm DB Press – 4×8 each arm (2 sec eccentric)
b) Weighted Hollow Rocks – 6 Sets: 45 Sec on / 45 Sec off