Strength
a) Jerk (Rack) – 1×5 @ 75%, 2×3 @ 80%, 2×1 @ 85%+ (OH Hold only on the singles at the end)
b) Good Mornings – 4×10 (keep neutral spine & stay light to work on form if necessary)
—18 Min Clock to get all this work done. You may drop the BB from OH on the hold sets.
Conditioning
3 RFT w/ Partner
6 Overhead Complexes 135/95# (RX+ = 155/105#)
40 T2B (RX+ = 50)
400m Sled Drag 150/100#
WOD Notes: Goal is 20-24 minutes. OH Complex = 1 Press + 2 Push Press + 3 Jerks. Use around 75-77% of your Press. You may need to rest a few extra secs before picking up the bar to do your 3rd set of OH complex bc your press will limit you & shoulders will be fatigued. T2B sub = T2R, Hanging knee raises, GHD SU, or weighted SU. You should have a weight on the sled where you can run a lot of it & use a belt! The OH complex/T2B is “you go, I go”, but sled drag is together.
Assistance
a) DB Skull Crushers – 4×12 (heavy)
b) Weighted Hollow Rocks – 40 Sec on / 40 Sec off x 6 Rounds